Personal Training and Sports Performance in Baltimore, Maryland
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Please check out the article and comment here about what you thought of the workout.
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I’m looking forward to meeting some members of my internet family!
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As a strength coach who works with high level athletes and an educator who trains the trainers – I’m always being asked what I think is the biggest mistake trainers, athletes and exercise enthusiasts make in the gym. My answer is always “most don’t’ train the CNS”. You see – there are actually two ways to get stronger and improve performance. One way is physiological based which is done by putting on muscle size (hypertrophy) through typical bodybuilding style protocols? The other, lesser known, but possibly more important way of getting stronger is through neural based training. This is accomplished by using faster, more explosive exercise protocols like the ones I’m going provide later in this article.
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Most guys can’t sweep the room without using wrist straps to grab onto the broom. Here’s how to fix that sad, sad, problem.
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Got a set of biceps that haven’t grown since the Clinton years? Well, put down that cigar and start stretching some shirtsleeves.
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Give your triceps training a much-needed shake-up and start hammering out some horseshoes!
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I’m excited about today’s post because I’ve got two very cool things to show you! Both of which happen to be created by one very cool and very smart guy. And, that guy is my good friend and colleague Bret Contreras.
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Bret is known for his nick name - “the Glute Guy” – because he has done some amazing research on Glute training in his Glute Book. If you don’t already know – Bret is the guy who invented the Hip Thrust exercise everyone in-the-know is using these days… myself included.
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On May 14-16th in Kansas City, MO – Bret and I will be presenting at the 2010 JP Fitness Summit together along with such names as Nutrition Guru – Alan Aragon and famous book author – Lou Schuler, to name a few!
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Bret recently put together this entertaining video about this year’s 2010 JP Fitness Summit. Check it out… it will make you laugh and want to be a part of this incredible event!
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This event is going to be a unlike anything else you’ve attended! So, go the the 2010 JP Fitness Summit website and book your spot before it sells out!
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In this video below, Bret Contreras uses EMG to evaluate which lower-body strength exercises are the best at recruiting specific muscles in the legs and hips. You have got to check this video out!
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This video above shows you the real-world application of EMG research and provides you with the exact mean and peak muscle activation created by a variety of Deadlift and Squat variations. The education gained from this short video is priceless! Plus, you get to see Bret in Spandex shorts and Fohawk hairstyle!
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As you may already know from reading Alli’s training Blog – This week is a Deloading phase for us.
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We have a great workout group consisting of myself, Alli, Mark (Simonetti) Simon and MMA guru, John Rallo. We have all been hitting it very hard lately and our bodies are in need of a rest and recovery week. So, to help us recover, we have toned things down a great deal and we are currenlty doing a Deloading workout each day.
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I’ve found that many folks, even Strength Coaches and Trainers have trouble figuring out what to do and not to do during a Deload phase.
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So, in today’s post, I’m going to provide you a sample of a Deloading workout.
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Below is a layout of the exact Deloading workout we did today. This deload workout is lower- body dominant because today (Tuesday) is a Lower-body training day for us.
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This Delaod Workout is performed Circuit training style with 3 different work stations:
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Station #1 – 4 Minute Ride on Airdyne Bike at 60-70 RPM
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Station #2 – 4 Minute Sled Pull (mix up facing forward and Backward) w/200lbs load (done on turf)
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Station #3 – 4 Minute Mobility/Activation Sequence, 1min High Hurdle Step-Over , 1min Mini-Band walks (any direction), 1min Yoga-Plex, 1min Dynamic Pigeons (hip rotator stretch)
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Rest 1 Minute between stations. Perform 3-4 rounds of the entire circuit.
A full circuit takes 15minutes total. So, 3 rounds takes exactly 45min time. Four rounds take 1hr.
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After this or any other deloading workout – You should NOT feel tired or be out of breath!
Instead, you should have a nice sweat going but still be able to talk normally and feel minimal muscle fatigue.
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Got a set of biceps that haven’t grown since the Clinton years? Well, put down that cigar and start stretching some shirtsleeves.
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At this point, this post needs no introduction. So, without further delay, here is my 3rd installment to the How to get Stronger without adding weight to the barbell/ Dumbbell series.
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Check out the video below and discover yet another killer training concept that is easy to understand, simple to apply and most importantly, it gets incredible results!!!
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As many of you have learned, using the concept of Undulating your workout program can be very effective. That said, this concept can become confusing when integrated together with a Cardio/Conditioning program.
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So, in this post I’m providing you with a sample of how I apply the concept of Undulating training into both a Strength and Cardio/Conditioning workout session.
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I’m actually coping this below information from Alli’s website. She posted this message today and I thought it was too good not to use myself. 
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The below is Taken from AlliMckee.com
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In my last post, I gave you the consolidated layout to my physique strength training. Conditioning was a crucial component to my program as well because it helped with a greater EPOC and contributed to overall fat loss. Nick and I were just as systematic about my conditioning programing as we were with my strength training. We wanted to make sure that we were NOT doing conditioning that was heavily fatiguing on the lower body if that day that was intended for legs to rest (ex: we did not run sprints the day after a heavy lower body day). We also undulated my conditioning to match the intensity on my system with that of the strength training.
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EXAMPLE:
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So there you have it! It’s actually a simple formula that we followed– 1. Match your strength training and conditioning goals for that day in order to keep the intensity levels and energy systems demanded consistent and 2. if it is an upper body day, stick with upper body conditioning –boxing, sledge hammer work, band work, etc. On lower body days, stick with lower body conditioning–sled work, tire dragging, sprints, etc. This stays consistent with the split routine and aids proper rest on the designated muscle groups intended to rest on that day.
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