Unlike professional athletes, student-athletes often have more things to juggle, including their academics, athletic commitments, and their role in their homes. Their schedule can be fully-loaded and tends to be overwhelming. Here are some tips from Menos Hiras to ensure that the time student-athletes spend on training and academics pay off.

Time management is key.

Menos Hiras believes that being a student-athlete requires proper planning and preparation. There should be a commitment to spend enough time on both academics and athletics. Spend enough time to study and complete schoolwork on time by ensuring that athletic commitments are in-sync with academic needs. It is essential to plan a schedule that accounts for practices, games, assignments, projects, and personal time.

Focus on your improvement.

Constant improvement both in the classroom and field is vital to be a successful student-athlete. Menos Hiras believes that constant hard work and determination through daily commitments will improve both academic and athletic abilities. Regardless of your sport, you need to work on your fundamental skills, even outside the school and practice hours.

Learn from failure.

Menos Hiras believes that it is essential for student-athletes to accept that everyone has bad days. The path to success will never be a smooth one. There will be injuries, tough losses, and disappointing grades. But you do not need to stay down. Use them as a learning experience to get better.

You do not need to get caught up in your failure, but use them as opportunities. Learn what you need to perform better under pressure or what you need to focus on to improve your grades.

Reach out to other people.

Being a student-athlete means keeping a healthy and professional relationship with your coaches, teachers, and college coaches. Menos Hiras believes that the relationships you build now can provide you assistance, potential references, and connections that can help you soon.

You can also find college coaches’ contact information to get in touch with and let them know about your interest in their institution. Remember to be professional and emphasize your achievements and potential.

It can be difficult to train like an elite athlete when you reach your 30s, but it is definitely possible, especially if you are mindful about it. Menos Hiras believes that aside from an excellent nutrition plan, it is also vital for athletes to understand how their body needs to train to stay fit even when the natural process of aging begins. Here are some training tips to stay fit despite aging:

1. No matter who you are and what shape you are in, aging will slow you down. If you are playing a sport that requires speed and power, Menos Hiras believes that you need to forget about maxing out in the weight room. Focus on your rate of force development – bar speed. Exercises that involve explosive movements, such as ballistic lifting or plyometric exercises, can strain your joints, which is will be a more significant problem as you age. Menos Hiras believes that it is best to preserve your speed by training ballistically – going down under control and going up as quickly as possible.
2. Older athletes need to train harder and more often. But Menos Hiras believes that they also need to be careful about overtraining. It is more difficult to come back from overtraining injuries than it is to get back from undertraining. Getting data-tracking wearables will help you assess their real exertion. It helps you stay at your maximum aerobic capacity and identify some of your limits.
3. Machines can be of excellent help when you prefer explosive exercises, but Menos Hiras believes that free weights are the best when you want to build up your entire body. These fitness machines target only limited groups of your muscles. But if you want to stay fit for a longer time, you also need to work on the muscles that many athletes easily ignore.

For Menos Hiras, improvement and learning should never stop for all athletes. It is essential to continue striving to reach peak athletic performance. Training will allow an athlete’s body to build up strength and endurance gradually. It will also help them improve their skills and build their motivation and confidence. Besides these benefits, continuous training will also help them gain more knowledge of their sport and enable them to learn about the necessity of having a healthy body and mind.

Remember that your state of mind is just as essential as your physical abilities to reach your peak athletic performance. Menos Hiras believes you need to get your mind right if you want to be the best athlete that you want to be. Negative internal or external factors can lead to mental blocks, which can cause focus interruptions. It can lead to poor performance and, at times, injuries, and other physical disruptions, such as increased perspiration, muscle cramps, and shaking. Resilience is vital to every elite athlete, so you need to manage the daily stressors and pressures you go through properly.

Menos Hiras believes you also need to be mindful of what you eat. Proper nutrition will help you excel in sports, decrease your risk of injury, reduce muscle soreness, and recover faster. If you fuel your body right, you will get the most out of your efforts. Staying healthy by practicing sports safety and injury prevention is also one of the musts to reach your best performance. You need to warm up adequately, train effectively, use proper equipment, and recognize and address early injury signs.

Finally, remember that rest and sleep is another crucial factor in reaching your peak athletic potential. The lowered metabolism, stress, and mental fatigue caused by sleep deprivation can upend all your efforts to being an outstanding athlete. So you need to take time to rest and prevent overtraining.

Looking for a quick, efficient way to burn fat fast in the comfort of your own home? Then you should try jumping rope! Menos Hiras shares that jumping rope is an excellent type of HIIT that offers an array of benefits. These include:

1. Lower Overall Body Fat

Studies show that an intense jump rope session can burn as much as 15 to 20 calories per minute. So if you’re able to maintain a good pace, it’s not impossible to burn upward of 500 calories in just 30 minutes.

Note: Don’t force yourself to jump rope for 30 minutes straight if you are a complete beginner. Otherwise, you might suffer injuries like shin splints and sprains. Instead, work your way toward 30 minutes by starting off with shorter sessions.

2. Fat Loss Without Muscle Loss

Prolonged low-intensity interval cardio training like long-distance jogging are great for fat loss. However, they compromise muscle growth as well. If you want to burn overall body fat while simultaneously bulding a good amount of lean muscle mass, switch to high-intensity interval training exercises such as jumping rope.

3. Improved Footwork, Rhythm, and Balance

Jumping rope isn’t all about speed. In order to perform various jump rope tricks, one needs to have a good sense of balance and coordination. Otherwise, you’ll end up tripping on the rope.

So if you play a sport that involves intense footwork such as boxing, muay thai, or soccer, Menos Hiras encourages you to do jump rope drills. A few minutes every day will train your legs to move swifter and lighter.

Bottom Line

Overall, jump rope exercises are a great addition to almost any fitness routine. They’re very versatile, simple, and efficient. Plus, jump ropes are very affordable! You can even get one online for less than $20.

To maximize the full benefits of a good jump rope routine, Menos Hiras suggests combining it with a healthy diet and full workout program. Jumping rope is great, but it’s not the only thing you need to sculpt a lean, fit body.

Unlike what many people believe, eating for athletics is more than drinking sports drinks and eating high-carb or high-protein foods. Menos Hiras believes that reaching peak athletic performance does not require special diets or supplements. Making most of the right foods that complement personalized fitness plans is what is vital.

Younger athletes have unique nutrition needs, and they need extra calories to fuel both their athletic performance and growth. Teen athletes may need 2,000 to 5,000 total calories per day, depending on how active and strenuous their activities are. Their bodies are less likely to achieve peak performance if teen athletes do not eat enough. Menos Hiras also believes that extreme calorie restriction may lead to growth problems and increase the risk of severe health issues, including fractures and injuries.

Menos Hiras believes that it is not ideal to go on restrictive diets since teen athletes need extra fuel. Consulting health professionals are essential if you want to go on a diet. They can recommend a plan that ensures you get the proper amount of nutrients and perform your best while also losing weight.

Eating a variety of foods can also significantly help you reach your peak athletic performance. You may be aware of “carb loading,” but Menos Hiras believes that focusing on only one type of food is not ideal, especially if you are powering your game for the long haul. Aside from carbohydrates, your body also needs proteins, fats, vitamins, and minerals. Calcium helps build strong bones that athletes depend on, and iron carries oxygen to muscles. Eating a balanced diet provides essential vitamins and minerals that you need for good health and sports performance.

Although they may have benefits, protein and energy bars do not do a lot of good to young athletes, but they do not do much harm either. Some supplements may contain harmful components and mess with a person’s hormones, causing side effects that are not as pleasing as its claimed benefits. Menos Hiras believes that young athletes should instead focus on having a balanced diet and having enough fluids to reach their peak performance.

Is there a trick that turns athletes into superathletes? What’s the key to helping one jump higher, sprint faster, run further, and hit harder? The answer: a balanced program.

Menos Hiras explains that training isn’t the be-all and end-all of sports performance enhancement. In fact, it’s only a portion of what they have to consider. Their discipline in the gym should extend to various aspects such as:

1. Nutrition

We cannot express how important following a healthy diet is for an athlete. In fact, you’ll only be able to maximize the results of your training if you feed your body the right nutrients. Make sure you get enough:

• protein
• carbohydrates
• healthy fats
• minerals
• vitamins
• amino acids

2. Rest

Menos Hiras reminds athletes that resting is just as important as training. Keep in mind that the body repairs damaged tissues and cells while you are asleep. So if you deprive yourself of rest, your body won’t be able to operate at its full capacity.

3. Supplementation

As much as we’d want to source all our daily vitamins and minerals from foods, doing so is very hard — and quite expensive. A better approach would be to use supplements.

Research about the different supplement brands available on the market and see which ones align with your goals. Note that different supplements have varying effects.

Bottom Line

Overall, the key to turning athletes into high-performing superathletes is following a smart, efficient, and fact-based program. Hard work alone isn’t going to cut it! If you want results, then you need to hit all the necessary elements such as rest, diet, supplementation, and of course, training.

Are you having trouble figuring out the science behind all these? Don’t worry. Sports performance enhancement is not something anyone can understand overnight. For a more detailed guide on how to create training programs for superathletes, Menos Hiras encourages partnering with sports therapists, nutritionists, and personal trainers.

Going to the gym in the middle of a pandemic isn’t a very smart decision. Enclosed areas packed with sweaty gym rats grunting all the time are a paradise for viruses. Menos Hiras encourages fitness buffs to do their workouts at home in the meantime.

Now, if you’re trying to lose weight, a good mixture of calisthenics and cardio would help you achieve your goal. In fact, you might not even need the gym. If you’re bulking up and have no access to dumbbells/barbells, however, then you might have a much harder time.

But is it impossible? No! Here’s everything you need to know about building muscle mass even if you don’t have access to the gym:

1. Incorporate Progressive Overload Into Your Program

Menos HIras explains that in order for one to grow with bodyweight exercises, they’ll have to practice progressive overloading. The idea is to gradually increase the volume and intensity of your workout.

2. Overhaul Your Diet

Eating nutrient-dense foods such as lean meat, fruits, and veggies is the key to maximizing one’s workout results. The body needs sufficient nutrients to grow.

3. Invest in a Few Exercise Equipment

Yes, calisthenics and bodyweight exercises can help you build muscle, but if you really want to grow in size, we advise investing in exercise equipment. A few dumbbells, bars, plates, and resistance bands are more than enough.

Plus, it doesn’t look like the pandemic will be ending any time soon. You might as well invest in equipment you can use for the next few months or so.

Bottom Line

So can you build muscle without going to the gym? Of course! Menos Hiras shares that fitness buffs can continue to increase muscle mass as long as they adjust their diet and workout program accordingly.

Eat more protein, perform muscle-building calisthenic exercises, incorporate progressive overload techniques to your program, and try investing in at least a few exercise equipment.

One of the many questions aspiring lawyers have is how to get into a good law school. Menos Hiras, a prelaw student, knows firsthand just how nerve-racking college admission tests, LSATs, and interviews can be. However, successfully getting through them is possible.

All you need is a solid strategy to boost your credentials and gradually build a solid law school application. Here are some tips to help you get started:

1. Choose a Good Prelaw Major

This is perhaps the first thing aspiring lawyers need to prepare for. In fact, one can start preparing for this as early as high school! Some great prelaw majors include:

• Political Science
• Criminal Justice
• Philosophy
• Economics
• History
• Psychology

2. Pick Your Extracurricular Activities Wisely

The after-school gaming club might seem fun, but it won’t do much to improve your law school application. Instead, Menos Hiras advises joining the student bar association, debate team, or moot court club.

3. Score a High GPA

Don’t expect to get into a good law school with poor grades. In fact, the top-ranking universities in the country require applicants to have a GPA of no less than 3.5!

4. Prepare for the LSATs Properly

Menos Hiras can’t emphasize enough how important the LSATs are. Bomb these and you can forget getting into law school entirely. So make sure to prepare for these beforehand. Don’t just rely on your stock knowledge.

Bottom Line

Overall, what’s important when building credentials for law school is consistency. Menos Hiras emphasizes you’ll get a much better chance at getting into a good university if you begin planning early and commit to your strategy.

Of course, that doesn’t mean late bloomers don’t have a shot. Yes, it will be much harder to pass the screening, but you can still turn the situation around as long as you make an effort to improve your profile.

And don’t worry if you don’t get into law school. Remember: no one’s going to stop you from trying again.

Should you train for a high vertical jump? Definitely! Menos Hiras shares that having a high vertical jump is beneficial to almost any athlete.

For example, basketball players can use their high jumps to shoot past blocking players. Volleyball players can easily block shots if they can jump high. At the same time, sumo wrestlers can use the explosive leg strength to push opponents out of the ring.

Are you ready to improve your jumping prowess? Menos Hiras shares three drills to help boost your vertical jump:

1. Split Squat Jumps

• Stand upright with hands at the sides, feet shoulder-width apart, and eyes locked straight forward.
• Next, get down to a half squat position while bending the elbows up to a 90-degree angle.
• Then, jump up as high as you can while swinging the arms.
• Land in a lunge position. Your leading leg should be planted firmly on the floor with the knee bent at 90 degrees. Meanwhile, the other leg should be bent and hovering just above the ground.
• Quickly jump up from that position while switching legs. Repeat.
• Perform three sets of as many reps as possible.

2. Lateral Jumps

• Stand upright with hands at the sides, feet shoulder-width apart, and eyes locked straight forward.
• Quickly jump to the side. The leading foot should land flat on the ground while the other leg should cross behind the leading leg.
• Repeat with the other side.
• Perform as many reps as possible in 30 seconds. Do three 30-second sets.

3. Tuck Jumps

• Squat down until the thighs are parallel to the floor.
• From a squat position, jump up as high as you can bringing the knees to the chest.
• Perform three sets of as many reps as possible.

Conclusion

Menos Hiras advises athletes to perform these exercises three to four times a week. Make sure to get plenty of rest and eat the proper recovery foods after working out. Otherwise, you might end up damaging your lower body muscles.

Also, don’t hesitate to visit a medical professional if you get injured or feel something wrong in your legs. It’s not unlikely for one to get injured along while working out. After all, this is a very rigorous and intense training program.

Menos Hiras observes that a lot of misconceptions surround attending law school. If you are just about to enter one and believe in all the stereotypes, you will most likely end up having a very stressful first year. Thankfully, that can be avoided if you have an idea of what goes on inside the campus, minus the exaggerated impressions.

Here are the top things to know before you enter law school:

1. That out of place feeling is normal. There will be times when you feel like an outsider or that you are out of your league. Or, you may think that everyone else has more impressive grades and work experience than you. Menos Hiras points out that you’ll be relieved once you open up about these feelings to a classmate or a counselor. It turns out that the ‘imposter syndrome’ is felt by a massive percentage of the school’s population. It’s not just you.
2. There is no one right way to study. In law school, you will notice that there are studying strategies that most students use. Huge outlines, a specific format for note-taking, or forming study groups are some of the most popular. Go ahead and try out new techniques, but don’t be disheartened if they don’t work for you. Find out what does and stick to these, even if it’s outside the norm.
3. The workload is high, but you can be smart about it. Menos Hiras notes that the notoriety of law schools having impossibly high workloads is well-documented throughout the culture. If you enter the school with this imprinted in your head, you will waste a lot of time studying the wrong things for the wrong reasons. It’s better to talk to second- and third-year students who have taken the same class and have aced it. They will be able to tell you what, when, and how to study for the exams.

Menos Hiras advises you to leave all assumptions at the front door. Go inside the campus fresh and ready to take in whatever law school has to offer. After all, that remains to be the best way to learn and experience anything.