When it comes to NFL draft time, there are few things that scouts look at with more scrutiny than the 40-yard dash time. Let’s say you have three potential players and they’re all vying to be yer new wide receiver. They all went to different schools, all had different people throwin’ to ‘em, and competed in different conferences. How d’you decide which player is the best? Ya toss ‘em into the NFL Scouting Combine and run ‘em through the same drills at the same time in front of the same group of scouts. After all is said and done, there are a few key drills that determine who plays pro and who goes home, but none is considered as important as the 40-yard dash.

Some people argue that scouts put way too much importance on 40-yard dash times. This one little bit of a player’s repertoire can literally make or break them as a draft pick. So where did the 40-yard dash come from and why exactly 40-yards? Wouldn’t 50-yards be even better for testing speed and endurance? Why don’t we just ask ‘em to run a mile like back in gym class? According to Wikipedia, 40-yards comes from the average distance of a punt and the time it takes to reach that distance. Punts average about 40 yards and the hangtime (time of flight for the ball) averages around 4.5 seconds. That’s the magic number for coaches lookin’ to recruit players for running backs, wide receivers, and defensive backs. If you can run those 40 yards in 4.5 seconds or fewer, then your coach knows you’ll be able to leave the line of scrimmage when the punt is kicked and reach the point where the ball comes down just as it arrives.

So how can you go about improvin’ yer 40-yard dash time? Fortunately, there are a number of exercises and supplements that you can work with to shave off some of your time. It’s not gonna be easy and don’t expect to immediately start shavin’ off whole seconds. But if ya think you’ve got what it takes (and ya really need some help), then these tips are for you:

- The Workout

When you’re trainin’ fer speed, you need a workout that’s made for explosion. Good exercises to include are bench presses, squats, deadlifts, and military presses. These types of exercises are known as the “core lifts.” Exercisin’ these muscles and trainin’ em for explosive takeoffs is essential for givin’ you that extra surge off of the starting line.

- Plyometrics
Plyometrics are one of the best ways to shave off time from your 40. These types of exercises convert your slow twitch muscle fibers (used for distance running) into fast twitch fibers (used for sprinting and speed bursts). Plyometric exercises will make you run faster and can even increase your vertical jump! Some good plyometric exercises include:

- Lunge Jumps: begin in the lunge position. Then explode up and go as high as you can while switching feet in the air. Do 2 sets of 10.

- Squat Jumps: begin in the bottom position of the squat then explode straight up with legs as straight and high as possible. Do 2 sets of 10.

- Skips: Skip with a running motion and pump your arms hard. Do 2 sets of 40 yards.

- Accessories

There are a number of great accessories that can help you increase your speed. Let’s take a look at some of the tools that can help you shave time off of your 40.

- Parachute Resistance Trainer: Parachutes can be used to add resistance to your runs. It’ll be tough going, but they’ll improve your overall running strength (meaning it’ll make you faster and help decrease your overall time)

- Cones: cones are a must. They can be used to help mark distance for a shuttle run – a great drill that improves acceleration and improve your time.

- Supplements

Supplements are a great way to add a little extra oomph to your overall fitness regiment. They can improve muscle tone, boost your overall strength, and give you more energy to make your workouts last longer. Let’s take a look at some of the supplements that are safe and effective for you to use while you try to drop seconds off your 40 score:

– Protein
supplements: Protein assists in building muscle which can give you an
extra boost to decrease time. Power means speed and you need both to shave
seconds off of your time.
– Creatine: Creatine gives you amazing strength gains that take your athletic
performance to another level. It’s a safe supplement that’s sure to put you
ahead of the pack.
– Caffeine: If you find it hard to get through your workout, then you need
some added energy. Caffeine gives you that extra burst you need to breeze
through your workout. It also elevates your alertness on the field and in
the weight room. No way you’ll start dozing off if you’ve got a little caffeine
in your system.

So there ya have it, Scratch’s very own guide to improvin’ yer 40-yard dash time. I’ve outrun more than a few angry sabertooths in my time, so take it from me – I know how to improve a good sprint. Obviously, a good runnin’ schedule is also essential, but with these simple tips and tricks, you’re sure to shave time off of your 40-yard dash!

Remember the old days of playin’ with a good ball out in the yard when you were a kid? Ever since the dawn of time – trust me, I was there – spheres and circles have been a source of inspiration and fascination. These days, you can harness that sense of fun and power for your workouts thanks to exercise balls!

Exercise balls – also called physioballs, Swiss balls, or fitness balls – are large, vinyl balls that you can use to strengthen and stretch your body. This provides more core improving power, stability, and balance to your workouts. The benefits are overwhelming and experts are takin’ notice:

“I named the exercise ball the one piece of essential equipment for fitness,”
says Jonathan Ross, the American Council on Exercise (ACE) 2006 personal trainer
of the year. “Everyone should own or work with one. It’s incredibly versatile,
it doesn’t take up much space, and it’s a very low investment.”

As far as gettin’ bang for your exercise buck goes, you really can’t do better than the exercise ball. So now let’s take a look at a few great exercises that you can do at home using this great fitness tool!

1) Push-Ups with an Exercise Ball

Lie face down on the floor with the exercise ball underneath your stomach and your palms flat on the floor. Use your hands to walk out to a plank position, resting the ball anywhere from your hips to your ankles. Then bend your elbows to lower your upper body toward the floor, keeping your shoulders away from your ears and your abdominal muscles engaged. Repeat 8-10 times. For a more advanced challenge, perform the push-ups with your hands on the ball and toes on the floor. Using an exercise ball during push-ups provides more of a challenge for your arm and core muscles.

2) Squats with an Exercise Ball

Stand with the exercise ball propped between your lower spine and wall, pressing slightly into the ball. With hands at your sides or on hip bend at your knees and hips, slowly move into a sitting position with your knees over your ankles. Keep the ball in contact with your leg. Return to the standing position, keeping the ball in contact with your back as you move. Repeat 8-15 times. For a more advanced challenge, lift one foot a few inches off the ground and try it again on one leg. The exercise ball provides more support for your back so that your core muscles and glutes are more engaged than usual.

3) Crunches with an Exercise Ball

Lie with your middle back on the exercise ball, feet flat on the floor shoulder-width apart, and hands behind your head. Lift your upper body up, using your abdominal muscles, not your neck. Do not pull with your hands. Repeat 8-15 times. For a more advanced challenge, begin with the ball lower on your back – this will put more body weight into your abdominals and force them to work harder. For an even more advanced challenge, lift one foot off the ground and try the crunches, then switch and repeat with the opposite foot off the ground. Using an exercise ball with crunches works out your abdominal muscles more than any other crunch exercise! You will definitely feel the burn on this one with an exercise ball.

So there ya have it, Rockheads, my very own essential fitness ball exercises. Have a favorite fitness ball exercise of your own? Leave it in the comment section!

After a well-fought battle out on the links Sunday, Ben Curtis clenched a hard earned victory in San Antonio at the Texas Open. Curtis’s trajectory as a player hasn’t exactly been a steady one. While Curtis was crowned champ at the British Open six years ago, since then a string of winless years has left the player a little starved for spotlight. The past few years have been especially hard for Curtis, who has spent many a tournament waitin’ by the phone to hear if he’ll even have a chance to play.

“It’s been a tough couple of years just fighting through it,” Curtis said of his victory.

After holdin’ off Matt Every and John Huh in an intense back-nine finish, Curtis closed Sunday with a bang when he holed a 12-footer for birdie on the par-5 18th hole. The hole sealed his two-stroke victory and his fourth PGA Tour title of his career. The final score of par 72 put him at 9 under, triggerin’ a wave of emotions that Curtis wasn’t expectin’ and wasn’t even sure were in him after all these years.

The victory at the Texas Open earned Curtis a cool $1,116,000 and a two-year tour exemption – not a bad playoff for a day out on the course.

“You think you’re just staying positive and not worried about it, but I think deep down, you realize all the hard work you put in that, you know, finally paid off,” a tearful Curtis said.

Curtis’s bogey-free run put him over the competition when Every’s shaky putter lost him his shot at his first tour win. Huh, who shot 77 in the opening round and managed to bounce back with a 69, fell just short of makin’ good on what could have been an exceptional comeback.

The defendin’ champ, Brendan Steele, climbed back from 56th to finish at TPC San Antonio with a bogey-free 67. He tied for fourth with Bob Estes, Brian Gay, and Charlie Wi at 5 under.

I dunno about you guys, Rockheads, but as someone who’s been in the game for a few eras, it’s always nice to see a fella who’s been discounted for years come back to the top. So what d’ya think? Is Curtis’s win on Sunday the beginnin’ of a new string of victories for the former champ, or was this the final spark before he fades even further into obscurity? Leave yer thoughts in the comment section!

Ya don’t get to be as old as me if you let every little bug that comes along getcha down. Catchin’ cold is a surefire way to ruin any caveman’s day. Not only do ya lose out on work, but even the slightest bug is often enough to derail any exercise regime, ‘specially if ya ain’ too keen to make it to the gym even if ya are the picture o’health. So how do you avoid those seasonal sicknesses? Scratch here is there for ya to give ya the skinny on stayin’ healthy through the spring. Here are my top ten tips for good health and avoidin’ the cold.

1. Wash yer hands! This is good advice for everyone. Washin’ your hands is the best measure to prevent transmission of colds. After shoppin’, goin’ to the gym, or spendin’ time in public transportations (like subways), hand washin’ is critical. Frequent washin’ can destroy viruses that you’ve acquired throughout the day. You can also carry around some sanitizin’ wipes for clean hands on the go.
2. Avoid touchin’ yer face! Keepin’ fingers out of your eyes, mouth, and nose areas is another great way to cut back on the transmission of sickness germs.
3. Don’t smoke! As a caveman, I’m partial to a little fire now and then, but smokin’ is a terrible habit that can irritate your airways and increase your susceptibility to colds and other infections. Even exposure to passive smoke can make you more vulnerable to colds.
4. Keep yer cave clean! Wipin’ down things like door knobs, drawer pulls, keyboards, light switches, telephones, remote controls, countertops, and sinks is a great way to cut down on the germs that can be lurkin’ on such surfaces.
5. Use disposable items around the infected! Disposable cups can be thrown away after each use – a great way to make sure ya don’t accidentally pick up the same cup yer sick friend’s been slurpin’ on all night.
6. If yer kids are sick, wash their stuff! Keep your kid’s stuff clean of germs to stop ‘em from gettin’ sick (and save yerself from the same germs).
7. Throw yer tissues away after each use! While it may be temptin’ to try to save trees when yer sick, do yourself a favor and don’t reuse tissues. Used tissues are sources of virus that can contaminate any surface where they are left and let’s face it, you’re not going to reuse it anyway.
8. Maintain a healthy lifestyle! Keep active with good sleep, good nutrition, and physical exercise. All of these things help your immune system and keep you from gettin’ sick. And, if you do get sick, a good immune system can help fight off yer illness that much quicker! Besides, ya don’t get to be caveman strong by sitttin’ around all day!
9. Control yer stress! Studies show that people experiencin’ stress have weakened immune systems. Keep yer cool and bring yer fever down!
10. Take the time to heal! If yer sick, don’t stress yerself by goin’ to work. You’re only going to take longer to get better and put the people in yer office at risk for yer germs! Do everyone a favor – if you’ve got a fever, stay home!

So there ya have it, Rockheads – Scratch’s guide to avoidin’ the cold! Got yer own tips or tricks? Leave ‘em in the comment section!

Just as Tiger Woods used to strike fear into the hearts of his competition with the signature red shirt, a new golfer has painted victory with a new signature color – pink. That’s right, Yani Tseng, the female phenom, has taken to wearing the coral color when she crushes her competition on the course. Since the beginnin’ of the year, Tseng has lifted a championship trophy a whopping 15 times while wearing the rosy hue – 10 of those comin’ on the LPGA tour includin’ five major championships. With the new signature style and scores to back it up, it’s no wonder why people are startin’ to take note of the latest golf superstar. Move over Tiger, there’s a new player in town, and it looks like pink is the new red!

Tseng’s domination has earned the player a lot of attention, especially considerin’ this lady’s only 23.

“I think it’s hard for anybody in golf not to watch her performance and think about how impressive it is and how golf just seems easier for her than everybody else,” said Morgan Pressel, the 2007 Kraft Nabisco champion. “Any time you have a player like that, whether it’s an Annika or a Lorena or a Yani, it raises the bar for everyone else.”

That bein’ said, it seems like Yani might be a bit lonely at the top.

“Right now Yani doesn’t have as much competition as maybe she wants, so we all need to practice a little bit harder and we need to go out there and challenge her more often, because right now she’s beating us pretty badly. We need to step up our games.”

Steppin’ up yer game might not be enough, ladies. While Tseng may be head and shoulders above most of her competition, that doesn’t mean she’s gotten lazy; the superstar is far from complacent and remains extremely motivated. When she lost in last year’s final round duel to Stacy Lewis at the Kraft championship, Tseng put an Angry Bird doll in her runner up trophy to remind herself how she came up short in 2011.

“Only Yani can beat Yani,” said her swing coach Gary Gilchrist. “When you’ve become No. 1 in the world, you’re expectations can become unrealistic, in hitting the golf ball and holing more putts, and you can start losing patience. For me, I have to talk to her and tell her that what she has is good enough.”

It looks like only time’ll tell what’s in store for golf’s latest superstar. Stay tuned with yer pal Scratch to see what’s next for this sensational player!

Forget about the bad drives, miserable lies and all those 9′s you carded last year… the start of a new season means a clean slate for all us duffers! But if you’re hopin’ to avoid a repeat performance, now’s the time to talk about exactly what acheivements you hope to hit in 2012. Here are a few milestones I most frequently hear hackers yakkin’ about on the 19th hole…

• “This is the year I break 100/90/80!” – Aside from handicaps and driving distance, this is the easiest way to size up a golfer’s game. Cardin’ that first round under your target can be tricky and will probably take a ton of time at the range, but you know it’ll be worth it when it happens. What number will you be workin’ towards this year?

• “I’m gonna get my handicap down to…” – Golf’s other magic number is the handicap. Establishing one separates yourself as a “serious” player, and gettin’ it down into the single digits is an accomplishment to be proud of. If you’re new to the game or still strugglin’, you might still consider doin’ the math just so you can keep track of how your game is progressing.
• “Gotta get out there at least X times a month.” – Maybe this Caveman’s favorite approach is to concentrate more on just gettin’ to play and less on what you score! See if you can’t set up a regular foursome to tee it up every weekend (weather permitting), join a league, or just swing by the practice green on the way home from work – committing yourself to pickin’ up the sticks on a regular basis is its own reward!

And you don’t have to stop there! Maybe you wanna make up your mind to travel & play some new courses this year, or to invest in some lessons or upgradin’ your gear… the sky’s the limit so long as you’re thinkin’ about golf. What golfin’ goals will you be workin’ towards this year? Leave a COMMENT below or join the discussion on RBG’s Facebook page and let this Caveman know!

~Scratch

Kettlebell trainin’ is a great way to develop caveman strength and boost your overall strength and endurance. It’s also a great and accessible exercise training workout that’s perfect for everyone whether you’re a hard-core athlete lookin’ for an edge or a sedentary person tryin’ to discover fitness for the first time. Even the American Council on Exercise recognized the benefits of kettlebell training when they listed kettlebells among the top ten fitness trends for 2009:

“The reason for the surge in kettlebell training is that it gets back to basic training that requires functional, whole-body fitness… a great way to get a whole body workout in a relatively short period of time.”

So whether you’re new to the kettlebell craze or a hard-core kettlebeller, let’s take a look at some of the best reasons to pick up on this fitness trend.

1. Serious cardio without the boredom of the hamster wheel (treadmill).
   If you’re in need of some cardio stimulation but can’t stomach the idea of another hour on the treadmill, pick up some kettlebells. Most of the time, you can get involved in a kettlebell class. This’ll help turn your workout from tedious to a great social outing!
2. Functional strength without the monotony of isolated reps
   If reps aren’t really your thing, kettlebells might be for you. You get great strength training without the dreaded rep countdown.
3. One compact, portable device
   No more complex exercise machines when you switch to kettlebells!
4. Perfect for busy people
   Kettlebells is a great solution for exercisers on the go who need to squeeze cardio, strength, and flexibility training into an already overbooked schedule.
5. Greater fat loss
   With kettlebell training, you can give fat the ol’ one-two punch. The high metabolic cost of throwing weight around combined with strength training to create dense muscle mass burns calories from fat quickly to give you all-over tone.
6. Strengthens every muscle from head to toe
   Kettlebell training consists of whole-body movement exercises, making superior to fitness machines that target very specific muscle groups.
7. Saves money
   Gym memberships or personal trainers can be expensive. With a single kettlebell, you have everything that you need to create a healthy, fit, and toned body.
8. Easy to learn
   The movements are simple and you can start them right away! No matter how old or out-of-shape you are, everyone can get the hang of kettlebells.
9. Extremely versatile
   Kettlebells can help you lose weight, build muscle, enhance sport performance, or maintain fitness level. All in one simple tool!
10. It’s fun!
    Kettlebell exercises are simple, fun, unique, and you can take it with you anywhere!

So there ya have it, Rockheads! All ya need now is a kettlebell of your very own!

Not gonna lie, Rockheads, the first time I learned about Potassium it was when I was watching Honey We Shrunk Ourselves and the daughter had to feed bananas to her unconscious brother who had a potassium deficiency. While my slightly younger caveman self was convinced that bananas were a miracle fruit that could save you from certain death, a little research on Potassium shows that while it may not be a magic nutrient, it certainly is very important for buildin’ your body caveman strong.

So what exactly does Potassium do for ya? For one, Potassium is involved in creatin’ the proteins yur body needs from amino acids and convertin’ carbohydrates into energy. This means that Potassium is important for buildin’ muscle, promotin’ body growth, and supportin’ heart function. It also helps maintain the acid-base balance in your body. This means that Potassium is good for helping you maintain your focus and awareness – something every caveman needs.

Aside from the everyday functions that Potassium performs, this nutrient has some pretty great long-term effects on your body as well. Potassium lowers your risk for high blood pressure, kidney stones, osteoporosis, and stroke. It also helps prevent hypokalemia – a form of potassium deficiency – that causes an irregular heartbeat, weakness, muscle cramps, a lack of energy, and an upset stomach.

So how much of the stuff d’you actually need? Adults and children aged 14 and older should aim to consume about 4.7 g of potassium per day. Where do ya find it? Potassium is in a lotta different foods – not just bananas. You can find potassium in things like:

• raisins
• prunes
• apricots
• dates
• strawberries
• watermelon
• cantaloupe
• spinach
• mushrooms
• peas
• beans
• turkey
• fish

With all these yummy foods just chock-full of potassium goodness, there’s no reason to miss out on all of the benefits of this great nutrient!

After Tiger’s disappointing performance and behavior on the course last weekend, maybe it’s time to take a minute and think about what makes a good game and what makes a bad one. While we all have the occasional off day, the one thing that can truly ruin a game is a bad attitude. Even if Tiger’s score was terrible, there was no reason for the club kickin’ and carryin’ on that he demonstrated at the Masters. Heck, I’m a caveman and even I know better ‘n that! So let’s look at a few tips and tricks to keep your cool while the golf season starts to heat up.

If you’ve ever been out on the course and have felt the urge to throw a club, use excessive profanity, or verbally degrade yerself or yer fellow players, then maybe you need a refresher course on how to be a good sport. At the beginnin’ of spring, we’re all bound to have slightly rusty swings, but that’s no reason to let the occasional slice spoil yer good walk spoiled. Gettin’ angry is a surefire way to make your playin’ worse! Since golf is such a mental game, having a bad mentality can quickly make things turn from bad to worse.

With this in mind, let’s take a look at a few anger management techniques that you can use out on the course:

Maybe you bogeyed that last hole, but that’s no reason to get steamin’ mad. Remember that great shot you had on the par-5? And if nothing else, now that you’re more familiar with the course, y’know you won’t be makin’ that same mistake the next time.

There’s a time and a place for everything including anger. If you find yourself boilin’ with frustration just remember that timing is crucial – Tiger’s meltdown proved that. Gettin’ angry on the course ain’t gonna do you any good. You’ll ruin the day not just for yourself but for your partners too. Tell yourself that it’s okay to be disappointed with your score, but it isn’t okay to make a spectacle of yourself.

Yelling about how you screwed up that last hole ain’t gonna improve your score on it. The important thing to remember about golf – once the putt is sunk, it’s over. There’s nothin’ to do but move on to the next hole and hope for the best. Don’t continue to beat yerself up for your performance on the 4th hole if you’ve moved on to the 9th. A negative attitude that sticks with ya is only going to poison the rest of your day (and your score).

So there ya have it, the caveman’s guide to keepin’ yer cool out on the course. If only Tiger had read a few of these tips last weekend! Besides, if ya lose a few balls this spring in the woods or water hazards, Rock Bottom’s gotcha covered thanks to our golf ball sale!

Got your own method for stayin’ positive out on the links? Leave your suggestions in the comment section!

The past few weeks have been pretty good to Bubba Watson. Compared with the life-altering adoption of his son – Caleb – just two weeks ago, Watson’s win at the Masters didn’t seem that big to the 33-year old Florida native. Watson almost didn’t even make it to this year’s tournament. His wife had to convince Bubba to leave her with their newborn and play at the Masters.

And this caveman is sure glad she did. Bubba’s performance, particularly his amazing 40-yard hook shot through the woods during a sudden-death playoff with Louis Oosthuizen, isn’t just one of the best shots of this year’s Masters, but one of the best shots of the decade.

“I’ve never had a dream go this far, so I can’t really say it’s a dream come true,” Watson told ESPN. “I don’t even know what happened on the back nine… Nervous on every shot, every putt. Went into a playoff. I got in these trees and hit a crazy shot that I saw in my head, and somehow I’m here talking to you with a green jacket on.”

His amazing hook shot settled 10 feet from the hole, setting him up for a simple par for the win.

While Bubba’s performance over the weekend was some of the best playin’ this here caveman has ever seen, let’s take a quick minute to wrap up some of the best (and worst) moments of the tournament just in case ya missed ‘em.

The Best

• Louis Oosthuizen’s double-eagle: When Oosthuizen crushed a four iron from 243 yards out, his ball bounced onto the putting service to get caught the slope and feed straight into the cup for a two on the par-5. His double-eagle (also known as an albatross) is one of four double-eagles to ever be shot at Augusta. Ever.
• Bubba’s momma: Even this rock-hard caveman has to admit, seein’ a teary-eyed Bubba Watson embracin’ his momma after his Masters win sure was a touchin’ sight ta see.
• Bubba’s winnin’ shot: Even though I described it already, I had to say it again. That really was one heckuva shot.

The Worst

• Tiger Woods: Just everything about Tiger’s performance was terrible. From
  his score to his behavior, Tiger was just not up to par this weekend. With
  his precise combination of screaming, yelling, and club kicking, Tiger put
  to rest any excitement about his potential comeback.
• Phil Mickelson’s meltdown: When Mickelson shot into the woods on the fourth
  hole, he could have re-teed. I don’t think that this caveman is alone in sayin’
  that he should have re-teed. Instead he went where no man has ever gone before
  – into the bushes of Augusta National. His first right-handed shot went about
  two feet. His second right-handed shot almost took out the cameraman. With
  a clear view to the green, his fourth shot went straight into the bunker.
  Coulda, shoulda, woulda.

So there ya have it, Rockheads – Scratch’s very own guide to the best and the worst of this year’s Masters. Have a favorite moment of your own? Leave it in the comment section!