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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Part 4 is coming at you real soon, so stay tuned!

Regardless of your specific training style, everyone uses the Ab Plank for core strength and stabilization training.

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Honestly, I don’t use them in the same fashion as I used to but thats a subject for a different post.

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In this post, I’m going to show you a simple, yet very effective training secret that is guaranteed to double the effectiveness of your Ab plank training.

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Don’t believe me? – Watch this video and see for yourself…

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Keep your eyes on the Blog because I’ve got another killer training secret for Side Ab Plank exercise coming at you very soon!
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So far, the feedback from Part 1 has been fantastic! So, please keep your comments coming!
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If you missed my first installment of How to Get Stronger WITHOUT Increasing the Weight Load – Go here after watching the video below.

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In Part 1 – I explain the reasoning behing why adding weight is not always the best strategy to use to progress your strength and performance as an athlete.
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Now, check out this video and discover another very practical and effective strategy anyone can use to get stronger!

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There is allot of talk these days about the Bulgarian Split Squat otherwise called the Rear Foot Elevated Split Squat.

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Regardless of what you call it, I think its a great exercise. But, like any other exercise, it can be performed safely and effectively or it can performed in a less optimal manner.
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That said, I often see this exercise performed in manner that can be risky for you lower back.
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Check out this video to see what I’m talking about and discover a smarter, more back freindly version of the exercise!

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Everyone knows that in order to continually get stronger, bigger, leaner or faster you must consistently challenge your body by adding progression. More specifically, you need to always incorporate a progressive challenge to your workouts.

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Although this concept is well known, the methods of how to do this safely, efficiently and effectively are still somewhat of a mystery to athletes and coaches alike.

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In this Blog post series, I’m going to provide you with a multitude of challenging, fun and effective ways to continually gain muscle, increase strength, improve explosiveness and reduce body fat without increasing the load on the bar or dumbbell.

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Beyond Just Adding Weight

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Although adding more weight is certainly a valuable and proven way to progress, there are also many other options that are just as, if not more effective depending on your goals effective. These are the methods I will describe in this and future posts.

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Don’t Misunderstand!

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Before you watch the video below, Let’s get one thing straight. I’m not saying you shouldn’t ever add weight to your lifts. Nor am I saying that adding weight is not important to gaining size and strength. All I’m saying is that adding weight is just one method of many. In other words, its just a tool in the tool box, is NOT the only tool in the box.

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Watch this video and discover the first, simple method to get stronger and improve performance w/o adding addition weight load!

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Stay tuned for Part 2 because I will reveal another simple and very practical method of gaining strength!

Alright, I’m back home from giving two killer presentations at the ECA World Fitness THRIVE Conference. The crowd at both classes could not have been any better and a BIG Thanks goes out to all the folks at ECA for welcoming me with open arms and for their amazing staff!

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On top of that, Alli had her Figure Competition this past weekend. Tomorrow, I will reveal the results and talk about what goes back stage at a Figure Show.

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For now, we are back in action with Smarter Strength and Conditioning concepts!

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In todays post, I’m going to hit you with one of my favorite Leg Complexes. A  leg complex could also be called a leg circuit.

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This complex is one of the version I have developed from the original Super Legs circuit designed by my good friend, Coach JC Santana.

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This Leg Complex is done unilaterally so its great for sports specific purposes and for physique competitors to develop symmetry.

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There is a multitude of great exercises out there. But, few as simple, effective and versatile as the Push-Up.
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Here at Performance U, we use some form of Push Ups to develop strength, power, muscle size, endurance and even core stability, spinal health and postural awareness.
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In this post, I’d like to show you a push up drop set I developed to accommodate the needs of my physique and strength athletes.
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The Push Up drop set in the video is one version we commonly use on high rep days for both our male and female athletes. That said, this drop set is also great for the folks or want to increase their relative body strength or get to the 100 push up mark.
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That said, for the folks who just like a new challenge or love to feel a killer pump, this drop set delivers big!
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As you will see in the video below, Alli Mckee is wearing a 20lb weighted vest. Alli is very strong and needs the additional load to challenge her on her higher rep days which see discusses more in-depth here.
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Don’t forget to check Alli’s Blog for more real world figure and physique training information.
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For those who are not as strong on the push up as Alli. Simply perform the same drop set with out using additional load.
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There is no set rep range for this drop-set. We simply crank out reps until your pace slows significantly and you only have 2-3 reps left before failure. At this point, you switch to the next, easier push up variation as you will see on the video.

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In my next post, I will hit you with another killer push up drop set that will humble even your biggest, strongest male athletes.
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Plus, this next push up sequence is great to use in your quest to increase that Bench Press max!
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Stay tuned!

Here it is! – The third and final installment of my interview with world famous researcher and physical therapist, Mark Comerford.

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As you learned from video 1 and video 2, you absolutely don’t want to miss a single second of these videos.

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A few folks were unable to watch video 2. I’ve attched it below along with video 3, the final video.

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Mark is one of the best in the business and the information he gives us in each video is priceless!

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I’m a big fan of utilizing a comprehensive warm-up before training and/or competition.

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However, in some cases, we simply don’t have the time to perform an extensive dynamic warm-up.

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We may just be in a rush, maybe arrived to the gym late or simply want to get in and get out.

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For these specific instances, I have a few “express” warm up exercises. These are CNS Activation, Muscle Activation and Dynamic Mobility exercises that accomplish a large amount in a little time.

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One of my favorite, “go to”, express Dynamic mobility exercises is the Yoga-Plex.

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Yesterday, I hit you with my newest and most favorite abs, anti rotation / rotary core training exercise called the Tight Rotation.

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Once you’ve mastered level 1, check out this simple way to progress the Tight rotation for an even more intense core workout.

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Level three is coming at you next!

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