Monthly Archives: August 2011

The Best Single Leg Exercise EVER?

Coaches will always argue whether or not athletes should squat heavy. This isn't what this post is about. Instead, I am going to share my favorite single leg exercise with you. While single leg exercises are not the meat and potatoes of my training program they do play an important part of overcoming muscular imbalances and keeping my athletes healthy. If you can be single on one leg you sure as hell can be stable on two. Be sure to check out this kick ass article out about Why You Should do Single Leg Exercises The Best single Leg exercise ever... httpv://www.youtube.com/watch?v=dCqqsPkQ6Xc Since Read more…

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Synergy Athletics Seminar Recap

This weekend I was fortunate enough to attend the first ever Synergy Athletics Seminar at Joe Hashey's gym in upstate New York. I have been dieing to visit Joe's gym so needless to say I was extremely pumped up to for this seminar. My friend and fellow strength coach, John Gaglione, and I woke up at 5 A.M. Sunday morning to make the 4 hour trip up to the seminar and Joe certainly did not disappoint! For the first hour or so we talked about periodizaion and exercise selection. We then started the A.M workout which was a dynamic upper body day. Check out the workout highlights in this Read more…

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Battling Ropes 101

Check out this video about everything you need to know about battling ropes httpv://www.youtube.com/watch?v=io8oS417yhs Benefits of Battling Ropes -Improve shoulder health -No eccentric phase -Excellent for upper body and full body conditioning -Great for fat burning -Improve mental toughness Sample workouts: 1) 30 Seconds on 60 seconds off -Pick 3 different exercises and perform each for 10 seconds -i.e Big Slams, Jumping Jacks, Snap Downs 2) 20 seconds on 10 seconds off for 4+ minutes -Pick two different exercises and rotate them after one round of 20 seconds -i.e Read more…

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How to do a Muscle Up

Check out this quick video blog I did on how to do a muscle up. httpv://www.youtube.com/watch?v=9xNGdjXK19c If you can bang out 15-20+ pull ups there is no reason why you cannot do a muscle up. Often times if you can't do one it isn't because your strong enough but instead because your technique is off. DO NOT THINK OF THE MUSCLE UP VERTICALLY -Grab the bar with a pull up grip in the hang position. -Force your body forward, as your swinging back pull up explosively -As your pulling up and getting towards the bar, quickly push yourself over the bar. -Use the momentum from Read more…

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2 Minute Joint Mobility Series

Have you ever woken up and felt like the tin man? I sure have and for this season I have started to do joint mobility exercises every morning and it has helped me tremendously. Like many of you, I usually wake up VERY stiff in the morning with a lot of little aches and pains. This is a great way to get your morning started on the right foot and also a good start to a full body warm up. It can also be done after your workout and before bed. Check out this quick video I put together for you guys. httpv://www.youtube.com/watch?v=4j8qsr7Qtn0 2 minutes is all you need to start feeling better Read more…

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7 Best Ab Exercises With Kettlebells

Kettlebells are awesome for true core training. Many people think of spinal flexion and extension when it comes to "core training". From a results perspective, exercises like crunches, sit ups and other forms of spinal flexion and extension are completely dead. Not only will they not help your performance but they will not help build a solid foundation. True core training should help stabilize and brace the spine for an explosive movement. There is no doubt that having a strong core will help boost your big compound lifts like the squat, deadlift and bench. Mike Robertson wrote a great Read more…

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