Thursday, December 30, 2010

New Year, Faster YOU!



In two more days we will be in 2011, and all of our Athletes are getting ready for their next season... Bigger Faster Stronger is what we do best!

As I was designing our programs for them, I stumbled upon a great quote from my buddy Joe DeFranco of DeFrancos Training Systems. He had this to say about a question regarding SPEED Training and getting Faster, "Only MUSCLE causes movement. If your muscles are weak, they can’t move your body fast."

I respect a handful of people in the Strength & Conditioning industry and Joe is at the top of my list of getting people extremely fast! His training programs have produced some amazing results with his athletes. I know with his experience that if he says to get faster, you need to add muscle to your frame. Then strength and getting stronger is a MUST!

Check out some of Joe D's clients and tell me if you are ready to get BIGGER FASTER STRONGER now...?

Brian Cushing, Linebacker
Houston Texans
2009 1st Round Draft Pick
2009 NFL Defensive Rookie of the Year

Miles Austin, Wide Receiver
Dallas Cowboys
2009 NFL ALL-PRO Team

Mark DeRosa, Utility man
San Francisco Giants
2010 World Series Champions

Deon Anderson, Fullback
Dallas Cowboys
(Currently Miami Dolphins)

Vinny Ciurciu, Linebacker
Detroit Lions

Donald Brown, Running Back
Indianapolis Colts
2009 1st Round Draft Pick

Mark Popovic, Defenseman
Atlanta Thrashers
2001 NHL 2nd Round Draft Pick

Dhani Jones, Linebacker
Cincinnati Bengals

Tony Fiammetta, Fullback
Carolina Panthers

Brian Witherspoon, Kick Returner/Cornerback
Jacksonville Jaguars

The list goes on and on, but you get the point right.
If you're ready to train at the Best GYM in the I.E., contact us ASAP sessions are filling up quickly. 951 346-6900 Strong 101 Gym
Get STRONG!

Tuesday, December 28, 2010

I am a CHAMPION!



We are in full swing right now! Athletes are returning to the best Gym in the I.E., in preparation for next season!!!

If you are ready to reach your full potential and want to Dominate the Competition, then call or visit us ASAP... 951 346-6900 e-mail Strong_101@yahoo.com

We are filling up quickly so please don't hesitate, we will be starting a waiting list when all sessions are full. Currently we have openings at our 3:30 and 4:30 time slots.

For more information, go to our YouTube page here. If you have any questions about what we do or how we do it, please feel free to stop by our Gym at 1148 California Ave. Corona CA, 92881 (we are located inside Corona Indoor Batting Cages).

Here is a little motivational video for you...Get STRONG!

Wednesday, December 15, 2010

It's TIME!



I've said this before but there is no Off-Season!

There are two seasons, In and Pre... Now that most Football players are finished for the year, it's time to get BIG!

We are scheduling all our clients to get Bigger, Faster and Stronger. There is no time to waste, give us a call and let's get started now. Your competition isn't taking time off, and if they are you need to prepare yourself to dominate them.

Check out a few of our Athletes that Dominated their competition this past season...


Get STRONG!
http//www.Strong101Gym.com

Saturday, November 20, 2010

Do I need to take Supplements?



Here at Strong 101 Gym, we train ATHLETES! A major component to an athletes success is their diet. Everything that is consumed is part of your diet...so this means anything besides your typical food or drink is a SUPPLEMENT!

We are asked by clients and non-clients, do you recommend supplements? Yes and no.
You see most "youth athletes" don't eat enough good calories. They just eat when they get around to it, and they will eat anything from fast food to frozen anything. We train our clients to eat healthy snacks and meals that will fuel their bodies for optimal strength and weight gains.

Even our major league ball players are always tweaking their diets in and out of season. Everything that is put in your mouth will dictate how you are going to feel, play and recover in your sport. Read that again! Everything!!!

So wether it is a slice of pizza or a turkey sandwich, the outcome of your performance will be decided by what you consume.

So, with all that being said here is what we recommend for a majority of our athletes... Lots of WATER, a Protein shake immediately after every weight training session, eat lots of lean white meats (Turkey, Chicken (free range)and Fish (wild)), take a multi-vitamin especially if you're not eating your greens, a greens supplement again if you're not eating greens consistently, Fruits in the a.m., consume EGGs as if they are going out of style (free range preferrably) and depending on their weight goals eat frequently but small meals.

This formula has worked well for our clients, if you are a member of our gym you can receive a recommended grocery list. Just ask Mike or Manny for the shopping list.

If you would like to order the Protein we recommend to all our Athletes, check out http://www.GINutrition.net Their products are phenomenal and they are also NSF certified. Which means they have been tested and are free of any banned substances for all sanctioned sports. Plus everything they have tastes Great!

Get STRONG!

Here is a video of one of the Owners of G.I. Nutrition...enjoy!




Saturday, November 6, 2010

This or That.?!



This week has been a roller coaster...literally and figuritively!

The ups and downs in life seem to be hitting a lot of people right now, and I am no exception. We live in some amazing times. At any point in our day, we can make a decision on how we are going to handle our situation. I have narrowed my decisions down to three outcomes.

1) Say, what the hell and keep going forward.
2) Be sad / mad and let it get me down.
3) Let the situation dictate my well being.

I have felt all the above this week, and all of them this year.

How can we move forward if we can't let go of the past? I don't think we can? It sure is a lot harder to let things go, but it is a must if we care about our future.



I will leave you with these few wise words from some amazing people. Feel free to add to the list.

"Believe and act as if it were impossible to fail." - Charles F. Kettering

‎"Nothing is an obstacle unless you say it is." - Wally Amos

‎"Act as if what you do makes a difference. It does." ~William James

‎"Remember happiness doesn't depend upon who you are or what you have; it depends solely on what you think." - Dale Carnegie

‎"Behold the turtle. He makes progress only when he sticks his neck out." - James. B. Conant

"Opportunities multiply as they are seized." - Sun Tzu

"If you're going through Hell, keep going." - Winston Churchill

"We must embrace pain and burn it as fuel for our journey." - Kenji Miyazawa

‎"If you tell the truth, you don't have to remember anything." - Mark Twain

‎"No pressure, no diamonds." - Mary Case

Get STRONG!
http://www.Strong101Gym.com

Monday, November 1, 2010

I LOVE LIFE!



Sometimes I sit back and reflect on how blessed I am to be where I am at this very moment!

I could hate my job. I could dread what I do. I could be a lot worse off...

But life is amazing!!! I get to train Athletes and watch how they progress into Beasts on the field of play. Some kids results are down right scary sometimes. Especially when they are leaps and bounds ahead of some upper classmen.

Please reflect on how positive things are happening for you. Appreciate the good times and share them with others around you. Everything is perfect at this very moment. So enjoy life to the fullest!

Check out these two videos and drop a comment below.


Friday, October 29, 2010

Pay It Forward Fridays!



I am starting a new trend for our Blog posts every Friday. It is now "Pay It Forward Fridays"...

I would like to start this off by saying I am very fortunate to be in the position that I am in. I am grateful for the opportunities that are in front of me, and I'm very grateful for those people that trust our training methods to make their athletes Bigger, Faster and STRONGER.

We train ATHLETES, plain and simple! We get them ready for their upcoming seasons and we help them maintain a level of physical fitness that will help them dominate.

It is our passion and we enjoy every minute of it. Wether good or bad it is a learning experience. We are in a constant state of learning...because if we don't learn, then we have not grown.

So as for paying it forward, I would like to thank the person that I look up to the most as far as training athletes, and that is Mr. Zach Even-Esh!

He has been the biggest influence on how we train all of our clients. Athletes should follow his programs and learn from his trials and testimonials. I wish to be as successful in all aspects of my life as he is. I follow in your footsteps my brotha.....THANK YOU!



Get STRONG!

Wednesday, October 27, 2010

Why?




As I sit here thinking of what to write in this post, I can't help but think how far I've come in the past 2 years...

Even though every moment hasn't been spectacular, I can say that I truly LOVE what I do everyday! I know alot of people can't go to "work" and say that.

Do I feel lucky? YES!

The issue is, I'm not at a point in my life where I can sit back and relax yet. I will be soon, but not yet. I have so much more to accomplish in life. I want to be a great husband, an amazing father to my kids and I want people to seek out my training methods / programming to help their athletes. You see, family is very important to me...but I haven't been treating them like they are...until now.

I have begun to balance my family and my biz. Because, I do what I do so they can be, do and have whatever they want in life. So let me ask you this...

What motivates you? Why do you get up in the morning? What are your dreams, desires and wants in life?



Whatever it is you want in life you must treat it like your prized possession and pursue it with reckless intensity and speed!

Carpe Diem! Seize the day, no matter what time, day or mood you are in. Get after whatever you want in life, and be passionate about it!



Get STRONG!!!

Saturday, October 23, 2010

Do you have what it takes?

I've said it before, and I will say it again...you've got to have HEART!

I can't teach you to be taller, and I can't teach you to dig down deep inside yourself and push it to the limit. That falls on your lap. BUT, I will help you every step of the way!!!

Check out this video, of one client who we would not let give up. We will have your back, no matter what.



Do YOU have what it takes.?!

Get STRONG!

Thursday, October 21, 2010

There are only 2 Seasons...



Over the past few years training different Athletes, I've noticed a recurring trend. There is no longer 3 seasons (off, pre, and in), now it's pre and in-season. Let's look at the reasoning behind this...

Besides Football, all other major sports have either Winter, Summer or Spring ball, or there is a Club / Travel team that is in season somewhere. You see, long gone are the days where kids aren't in-season at some point in time. Most of the athletes we train are on a travel club team or they are going to private lessons getting ready to start for a team in the near future.

There is hardly an off-season except for Football players. But the problem arises when I explain to the parents that all my pro athletes don't play year round, they actually take time to heal up, recoup and get stronger before season starts up again.



The problem with youth athletes that play multiple sports or that play year round is, they never allow there bodies to heal up and get Stronger! The only time the body grows is when we rest and replenish nutrients it needs. If we are constantly on the go, it makes the bodies job very difficult to acheive the proper time to allow it to get better. Are there exceptions to the rule, absolutely!

But the majority of athletes need proper rest and recoup time to allow for maximal growth and output of their bodies. Please parents, let your children take time away from playing year round. So that they may come back next season Bigger, Faster and Stronger!

Get STRONG!

Sunday, October 17, 2010

Get GOING!



I understand everyone wants results, but how much action are you willing to take in order to acheive your goals?

You see, it all comes down to making a decision...and then taking the ACTION to acquire whatever it is you seek. If you want to succeed in life, then you must be willing to give up certain things such as time, events, money, etc. Don't just say you want something. Go out and get it!

Check out my buddy Eric Thomas (aka ET the Hip Hop Preacher). If this doesn't help you "Go Get It!", I'm not sure you're ready yet...

Get STRONG!


Tuesday, October 12, 2010

Strength Training for Baseball.?!



There are many websites and blogs on the internet preaching to kids, parents and coaches on how to train for Baseball. But, how do you decipher which is the best program for you? I can honestly say, without hesitation it's simply a matter of what you feel will make you better.

Are there some programs that will accelerate your strength, speed, mechanics, agility, power, etc... YES! If you feel it will benefit you to choose one style of training vs. another, then by all means go 100% and commit. The biggest problem when training is people tend to bounce back and forth between programs and never really benefit from committing to stick it out for a period of time.

I understand commitment is a scary word for some. But success only comes before work in the dictionary. You must commit to working hard and then reap the benefits of any program you are working with.

Now lets get to programs I would recommend for Baseball players. First off is proper hitting mechanics. You can be the biggest strongest player on the team but a kid with proper machanics will out hit you most of the time. I recommend logging onto BatSpeed.com. Mr. Jack Hankin is a personal friend and mentor of mine, and he definitely knows what he is talking about!



Next is a proper strength and conditioning program. Well since we provide that here, I guess I will recommend Strong 101 Gym. I'm just saying.?! We have had great success with our athletes in all sports, but this past month we now have our first major league player to come out of our gym. So as they say, "the proof is in the pudding".

Obviously there are great gyms all over the U.S., but if they have you doing regular Bench Press and Curls...then you should probably keep looking for a different place to train at.

Be diligent in your quest to find quality people to work with as well as an atmosphere conducive to getting better. You usually only get one shot in life, so make it count!

Get STRONG!!!

Monday, October 11, 2010

Train Hard, Train like an Athlete!



If you want to look good, is there any doubt that training like an Athlete is the best way?

Most athletes, have a great physique and the braun to eclipse the average joe. So why not train the way athletes do...?



We train our Athletes to be more explosive and mentally tougher than their opponents. All the equipment in our facility is dedicated to getting you Bigger, Faster and Stronger. If you are ready to up your game, and work hard to acheive great results visit http://www.Strong101Gym.com.

If you are interested in training on Saturday mornings in one of our sessions, call 951 346-6900 (Corona, CA)

Tuesday, October 5, 2010

What happened...?




I went to a local high school for a Sunday morning workout this past weekend, and I was shocked by what I saw! I pulled up to the track / football field area looking for my friends...but they were gone. So, I drove around to the other side of the school to see if they were near the baseball field, nope...maybe by the basketball courts, nope...what about by the tennis courts, not there either.

What the F**K! I couldn't find them anywhere.

So, I left and went to my old high school where I graduated from that's about a half mile away. Looking for my friends again, I saw they had been taken away to make room for some visitors seating area... Damn it!

One more try, I went out to another high school about 3 miles away. I saw tennis courts, basketball courts and some guys playing soccer on the football field. But, once again I couldn't find my friends.

My friends had been removed, dug up, thrown away and were never to be seen on any local high school field again.?! How could this have happened? Who would have gotten rid of the best Bodyweight Muscle builder there is...?

You see all these schools had gotten rid of their Pull-Up bars!



I just wanted to get in a simple bodyweight workout and run a few sprints, and I traveled to 3 different high schools and there were no pull-up bars to be found...? Is it any wonder why kids nowadays are so out of shape and they can't perform a proper squat, push-up or pull-up anymore?

I eventually wound up at a local college and ran the bleachers for a few sets, then found a Soccer goal that I made use of as a pull-up station. It was a great time, I just wish it wasn't such a struggle to find a nice quiet place to get in better shape.

There was a time when bodyweight exercises ruled the school systems and there was an emphasis on eating healthy. Today our youth is fed fast food for lunch and sodas are still being offered to them instead of water in a vending machine. We need to get back to teaching our sons and daughters the proper way to train and eat, so they won't have to rely on the government for medical help later in life.

Schools need to bring back ropes in the gymnasium and poles and pull-up bars for the kids to hang and pull themselves up on. Our weight rooms are filled with useless machines that isolate muscles instead of allowing them to use balance and stabilization of their own bodies. It's gotten to the point that Wrestling rooms don't even have pull-up bars any longer... If any sport required an amazing grip and great pulling power it's wrestlers.

What happened...?

Please post any comments or concerns that you have about todays youth and how our school systems are set up. Thank You.

Get STRONG!

Thursday, September 23, 2010

Instability Training...!?.



I know as a Coach / Trainer, I am always trying to learn as much as I can. I'm constantly reading, listening and watching the new and innovative ways in which to get my clients the best results in the shortest amount of time. But...I don't agree with the latest fads that incorporate standing on a wobble board or Bosu ball while trying to perform a movement such as a squat.

I understand people love new things. It's always great to be the first person with a new toy, but let's not get carried away with this. Unstable surfaces do help proprioception in muscle fibers. So does changing the surface you would normally run on. Ex: Let's say you are a road runner, what if you tried getting out on the sand. It's a huge difference in how your body reacts and it stimulates different muscles. Plus you get the added benefit of the resistance the sand is providing.

You don't have to stand on a half moon and do squats in order to benefit from instability training. If you can't perform a normal back squat, there is no reason you should be getting on a wobble board and trying it on there in the first place. Trainers should rely on their knowledge and common sense vs the latest and greatest fad.




Check out this article from the National Strength & Conditioning Association:
Resistance Training Performed on Unstable Surfaces Does Not Increase the Activation of Muscles Contained in the Core.

In recent years, it has become in vogue to target the development
of the lumbopelvic and abdominal regions
of the body with the use of training activities performed
on unstable surfaces. Since there is a paucity of data examining
the efficacy of this type of training, researchers
from Eastern Illinois University recently examined the
muscle activation during resistance exercises performed
on stable and unstable surfaces. A total of twelve trained
men were recruited to be subjects in a quasi-experimental
crossover study where each subject performed four
different exercises on either a stable or unstable surface
with various intensities. Prior to initiation of the study,
all subjects underwent a 5-week familiarization period in
which the subjects were familiarized with each condition.
The exercises employed in this investigation included the
dead lift, back squat, overhead press, and curl. Three different
intensities were examined: 50% of one repetition
maximum (1-RM) performed on stable ground (50S), 50%
of (1-RM) performed on an unstable surface (50US), and
75% of (1-RM) performed on stable ground (75S). Electormyographic
(EMG) techniques were utilized to determine
the amount of activation for the rectus abdominis, external
obliques, transverse abdominis/internal obliques, and
erector spinae. There were no differences between the 50S
and 50US condition for any muscles assessed. Additionally,
there were no differences between the 75S and 50US
when examining the external obliques and erector spinae
across all lifts examined. The 75S condition resulted in a
significantly greater activation of the rectus abdominus
and the transverse abdominis/internal obliques during
the overhead press when compared to the 50US condition.
As a whole, this study revealed that training on an
unstable surface offers no core training benefit beyond
what is accomplished while training on stable surfaces.
This suggests that the use of stable surface training with
appropriate loading schemes allows for the training of
core musculature without adding unstable surfaces to the
training plan. Therefore, it may be recommended to not
use unstable surfaces as part of the overall athlete development
plan.
Willardson, JM, Fontana, FE, and Bressel, E. Effect of
surface stability on core muscle activity for dynamic
resistance exercises. Int J Sports Physiol Perform
4:97 – 109. 2009.

If you need to be unstable when you train, try this...

Wednesday, September 22, 2010

Don't Believe the Hype!



Here comes a rant for today's post...

I understand that I am in the business of marketing. I have to sell myself to every potential client that walks into my door. Believing in what I do is very simple, because I am confident in my abilities to get results (and fast).

What I don't understand is all these salesmen pedaling different gadgets and equipment that won't make an Athlete better. You see I was at a certain High School I train athletes at today, and the boys Basketball coach had a gentleman pitching these balance bands to his team. I walked into the weight room with 40 kids sitting down listening to this guy trying to get them to spend money on something they can't wear during a game.....(scratching my head).

Why isn't the coach teaching these guys how to lift properly instead of wasting their time trying to sell them something? I don't understand the motives but I do know those kids won't be bigger, stronger or more balanced then the kids they will face.

The same goes for seminars and clinincs that try and convince coaches to incorporate ladders and parachutes to make their athletes faster... What the F**K! I'm all for advances in technology and such, but please stop wasting your kids time by having them do and use shit that doesn't help them dominate their competition!

Watch this guy and see if this doesn't get you FIRED UP!


Get STRONG!

http://www.Strong101Gym.com

Saturday, September 18, 2010

Congratulations!

This Blog post is extremely special to me and to the Gym... I have had the opportunity to work with some amazing athletes these past 2 years. With that being said, I want to announce our first (but not last) MLB Player to come out of STRONG 101 Gym!!!

Lucas Duda, is officially on the roster with the New York Mets.


He was referred to our gym through our very first client (Andy Bouchie of the Detroit Tigers AAA). We have been blessed to work with him for the past two off-seasons, and I believe he has taught us as much as we have taught him.

I feel honored to be working with these guys, because they trust their lively hood to us 5 months of the year. But, with great responsibility comes an even greater reward! In this case, after being in the league for just over two weeks Lucas hit his very first Major League HOMERUN last night. I was very proud to see his success first hand, and I can't wait for the rest of our athletes to flourish as well.

First MLB Double 9/16/2010
First MLB Homerun 9/17/2010

P.S. He was a stud on the 2004 CIF Champion Arlington High School (Riverside, CA) team, and then went on to play two years at the Univ. of Southern Cal. before being drafted by the N.Y. Mets.

Get STRONG!!!

Saturday, September 11, 2010

Girls shouldn't lift weights...




I absolutlely agree! Girls shouldn't lift weights.

They should train!!!

Every female wether they are an athlete or not, should be in the gym training. Why? Because training with resistance will increase muscle and help burn fat. Looking good and feeling good go hand in hand. Couple training with a solid meal plan and the results are limitless.

Athletic females, need to increase their speed, strength and explosiveness. This can only happen thru a proper training program. Another great benefit is it will help reduce inuries. Female athletes are 40% more likely to tear an ACL over their male counterparts. With somewhere around 200,000 kids tearing their ACL's this year, injury prevention is huge.

All sports require explosive speed and strength! So why not train like an ATHLETE?!.

Check out this video from this past summer...


Get STRONG!

Monday, September 6, 2010

Enough is Enough!



Attention all COACHES: Unless your coaching the Cross Country or long distance runners on your track team...Do Not make your athletes run past a 100 yd sprint or a steep hill less than 40 yds, as a form of conditioning or punishment!!!

It's f****n ridiculous when I have a high school baseball player come into the gym and say, "we ran 2.5 miles today as punishment." WTF! I am trying to pack on some serious muscle on these guys during the off-season and their coach is taking it all off in a day. Running anything further than a short sprint is reversing the effects of muscle building on athletes that don't compete in distance running.

Look at a Sprinters physique vs a Middle Distance runner.




You be the judge.

High School coaches, please use some common sense when training your athletes. If you're trying to create a team of studs, then don't run them into the ground with slow paced distance runs.

At our gym, we are trying to help your athletes become Bigger, Faster and especially Stronger! So let me leave you with this parting quote from the movie Jerry Maguire..."Help Me, Help You!"



Get STRONG!

Wednesday, September 1, 2010

Condition them til they PUKE!





Conditioning is a huge part of most sports, especially in high school athletics. But, it is also a touchy subject for some coaches... Why, you may ask? Because, no one likes doing it but, it must be done. So how much is enough and when do you back off and know your team is ready?

Let's start with a good weight training program first: Squats, Bench and Power Cleans for Football...check! Wait, haven't we evolved into applying more than the basic three lifts? What about adding in some other main lifts (Kettlebells, Tire Flips, Farmer Walks) or bodyweight movements such as Push-ups and Pull-ups... Focus needs to be placed on getting stronger at moving your own body around before placing an external load. After that is accomplished, then we can focus on endurance and speed mechanics.

Once we have established a base program we can now implement a fundamental sprint and speed program that includes but is not limited to Plyos, Med Balls and running mechanics. Conditioning should include a proper warm-up, stretching (dynamic / static) and CORE exercises, as to prepare the body for the work load that will be placed on it. Now, in order for us to maintain the gains we have made in the weight room, running should be limited to short bursts such as sprints of 40 yds or less, hill sprints of 150 ft or less, or bleachers / stairs. Limiting the distance of each will help the athletes recover for their next sets / reps. We want to focus on fast twitch fibers being called upon with adequate rest periods for power and maximal speed.



If we don't focus on power output and adequate rest periods, then all the conditioning is a waste of time! We want to train our athletes with one thing in mind, "Bang for your Buck!"

Time is a limited resource, can we all agree with this? YES! Well if we only have one hour for the weight room and thirty minutes for conditioning...we need to squeeze the best results out of the least amount of time, with little to no wasted movements / effort. Let's push out all the excess 1 mile time trials for athletes that only run 100 yards on a field, 90 feet to each base or up and down a court during a game.

The best results will come from utilizing your time wisely in all modes of training. Conditioning your athletes to become better at each individual sport is our goal. Don't generalize the workout for time or distance. It won't help any of them and your team unity will be divided.

The final message is for the Coaches out there, Please stop generalizing your conditioning efforts, and focus on specific demands to your sport!

Get STRONG!

Wednesday, August 25, 2010

Triple Extension and why it's Important!



Nowadays speed training is all the rage in almost every sport. You can find “Coaches” marketing weekend camps or group training at schools and parks everywhere. It’s so heavily marketed to teams and groups, that you feel like your going to be left in the dust, literally if you don’t do it… I think we all can agree teaching the mechanics of running is good for beginners because technique / form is necessary to achieve maximal speed. But, with so much emphasis placed on getting faster, what is a parent or athlete suppose to do?

My opinion is “speed training” is the latest fad to squeeze money out of misinformed coaches, parents and athletes. The main problem I see with “speed training”, is that some parents are usually torn between choosing to pay for SAQ training or Strength training. Well, I’m pretty sure you can guess my answer to this dilemma! The biggest bang for your buck is achieved through strength training! Applying more force to the ground, is where power from getting stronger is going to make you faster.

Let’s look at the main reason why strength training is the paramount focus of getting faster.

1) Force = Mass x Acceleration
2) Power = Force x Velocity
3) Better TRIPLE EXTENSION (locking of the ankle-knee-hip)

We all understand that we want to develop more force and power, but what does Triple Extension have to do with all this? Without locking at the hip, knee and ankle, maximal jumping & sprinting running cannot be accomplished… Triple extension is key to a faster athlete!!!

Let’s take a look at the NFL Combine. The combine is made up of a series of tests: the 40 yd. dash, Vertical Jump, Broad Jump, Bench Press, 3 Cone Drill and Shuttle Run. 5 of these 6 events are lower body dominant, and they test the athlete’s ability to explode from a static position to an all out sprint, jump or lateral shuffle. Guys running a 40 yd. dash under 4.25 are very hard to come by. If you can achieve this type of speed at a combine, you can pretty much assure yourself a very lucrative contract. Tenths of a second can mean the difference between thousands or millions of dollars for certain athletes.

Each position player is looked at as a whole, but the hips and legs are being highly scrutinized, so separating yourself from the pack is very important. With that being said, quickness is brought about by explosive movements such as Cleans, Snatches, Squatting, Deadlifting, Tire Flips, etc. I’m willing to bet that the guys that stand out on these tests, put in a lot of time performing these types of lifts!

For instance, take a look at a Basketball player going up for a blocked shot or a slam dunk. They are exploding off the ground with great pressure being applied in order to get as high as possible. Triple extension is very important for all jumping movements. With a proper weight training program they can increase their vertical jump, become quicker and decrease the chance of injury.

Most people wouldn’t think that swimmers would need to lift weights let alone incorporate triple extension exercises. Think about it, they have to start somewhere, and usually it’s on land. If they’re competing in the backstroke, they push away from the wall with an explosive jump. The weights don’t have to be heavy in order to increase the power derived from triple extension… Jumping or deadlifting with light weight can make a big difference in a swimmers starting strength.

Wrestlers definitely need to utilize strength training, because they are constantly battling an opponents weight and strength. But do they need to encompass triple extension exercises? Of course, they are creating tremendous power and force with every throwing movement… For this we use different types of Cleans, with Dumbbells, Kettlebells and Sandbags in order to strengthen their hips. An added bonus of cleans is the tremendous grip work involved.

Being a coach, my ultimate goal is to get my clients Strong(er) and Fast(er) than their opponents. We teach them technique first, and as they improve we increase the resistance and workload specific to their sports demands. Running around cones and ladders will not increase their speed nearly as well as a quality strength training program will. Time invested in a weight room will yield better results than running with a parachute strapped to your back…

It doesn’t matter what surface they compete on, by achieving powerful triple extension through the ankle-knee-hip, we can create explosive and powerful athletes!


Mike Rojas is the Owner and Coach at STRONG 101 GYM, in Corona CA. He trains Athletes ranging from Middle school up to Professional Athletes, as well as all Tactical personnel. His main goal is to help his clients excel in and out of their sport. If you would like more information about him and his gym, please check out http://www.Strong101Gym.com

Tuesday, May 25, 2010

Nutrition?!.



Most people know that what you eat, and how often you eat it, will determine your physical appearance. But, what is really pushing me to write about this is, no matter how often I discuss this with my clients...they still decide to not eat and drink the right foods and beverages. So stop complaining about why you don't lose weight or have a 6-pack! If you truly wanted change, you would change.

I have had this and many other conversations about food with all my clients on numerous occassions. I know we all want to be physically fit, and there is no easy way to a great looking body. Only thru hardwork and a great diet, will this be acheived. Yes, there are alot of claims about a pill or a specific at home work-out/dvd that will help you get ripped in minutes a day. The TRUTH is hardwork and discipline will return the results you crave.

Let's get back to the Nutrition part of this post, food (your diet) will give you the greatest amount of results in the least amount of time. Take a look back at the Subway spokesman Jared. He walked a half hour to work, at lunch he would have a 6 inch sub with a bag of baked potato chips and a drink, then walked home at the end of the shift. It's just that simple! Control your calories consumed and you can create changes very quickly. You must burn more calories per day, than you consume.

I usually ask all my clients for a food list for a whole week. This consists of writing down everything you consume (food and drinks), including the time. So, if you eat at 7am, I don't want them to write the word Breakfast, I just want times. This helps me track the amount of time they haven't had a meal. Which shows why they are not losing the fat they want. Because to long of a break in between meals means they're slowing down their metabolism. A slow metabolism leads to loss of muscle and the retention of fat.

There is no reason a 13 year old client should hand me a list containing Diet Coke as a drink during lunch time, Monday - Friday... Yes, this was an actual list I received! Please do not consume Diet drinks and hope that they are safe or are going to help you lose weight. Water is what we are made of and it needs to be replaced often to keep you hydrated. There is no substitute!

As far as food goes, when you go shopping at a grocery store, stay on the outside walls. They usually contain all the natural foods such as your proteins (meats, fish , poultry), dairy (milk & cheeses), fruits and vegetables. If it's canned or bottled it usually contains preservatives and should not be consumed. You get the picture right, I don't think we have to go much more detailed here.

If you are in the Inland Empire area, or would like to train at the best Gym in the I.E. look us up on the web at Strong101Gym.com or call 951 346-4900.

Take care, and Get STRONG!

Thursday, May 13, 2010

SPEED?




What is SPEED, and how do you get Faster?

Well let's break this down, the Merriam-Webster dictionary defines SPEED:
1) prosperity in an undertaking
2) the act or state of moving swiftly

Hmmm... (Scratching my head)

If we look at the definition, it really doesn't say top end quickness or explosive first step. Isn't that what we really want to acheive in our athletes we train? I know my goal, is to make my clients the best all around athlete on the field, period! So, what are these "Speed Camps" really selling to all these parents, athletes and coaches?

They are selling a "DREAM"... Because, how can running around some cones or tapping your toes in a plastic and nylon ladder on the floor make you Faster? They DON'T!!! They make you better at running around cones and tapping your toes in a plastic and nylon ladder. Don't get me started on freakin' Parachutes and Bungee Cords, WTF!

Top End "SPEED" and an Explosive First Step is increased thru resistance exercises, such as Squats, Deadlifts, Cleans, Snatches and Plyometrics...

Mass x Acceleration = FORCE
Velocity x Force = POWER

Thru a proper weight lifting program coupled with good Coaching, we can help our Athletes develop the Strength and Power that will transfer to "on the field" SPEED and Quickness!

Not only will a proper weight lifting program make Athletes...Bigger, Stronger and Faster...it will also help them from getting injured, and if they are injured it will aide in recovery.

Who wouldn't want to become more Indestructible and Increase their playing time? No hands, well then why focus on running around cones for an hour a day?

If you are in the Southern California area, and you are VERY SERIOUS about getting your Son or Daughter the best Coaching around...call us @ 951 346-6900.

P.S. No half-ass, un-committed Athletes allowed...only the dedicated will be accepted.

Get STRONG!!!

Thursday, April 15, 2010

Put that down, and Step Away!




I love training youth athletes! Why? Because they embrace challenges very well, even though sometimes they don't want to...but they seem willing as a group to push further and further. The only problem I have with this age group is the lack of mobility and strength due to SITTING Improperly, and bad Diets!

By this I mean, there are to many options for kids nowadays to stay indoors. Instead of going outside and being active with their friends, they are On-Line playing video games, or on the internet, or Texting, etc... You all know what I am talking about. I'm not to old (35), but when I was a child, my friends and I would be outside from sun up till sun down and sometimes later depending on the day. Or we where part of organized sports, so there was no sitting around until I was later in my teens and video games became popular in-home activities.

Why are people becoming more obeese in America? In my opinion, one reason is, that we have taken activities away from our kids and replaced it with fear. Fear, you may ask? YES! I know parents that won't let their kids out in front of their own house because they are afraid someone is going to take their child...so they place the computer or a video game in their hands and say, Play. WTF, that's not playing, and it's not healthy for them either. Kids shold be able to have a safe environment in which to participate in different activities and not worry about their safety. I understand piece of mind, I am a father of 4. Our childrens safety is very important to my wife and I, but being a Coach, I also know how important it is for our little ones to be active daily.

Another problem facing our youth today, is Junk Food and Portion Sizes.
ATTENTION Parents: If you don't buy the crappy food your kid(s) is eating, they won't eat it! If you prepare healthy meals and have healthy snacks laying around for them to eat, they will be much healthier!

Simple, Yes, obvious NO! I debate with parents constantly about their childs eating habits and their food choices. I still can't understand why parents believe Sausage & Bacon is ok to feed to their overweight kids? When I have my clients write out a food list and they come back with Bologna Sandwich for Lunch and I skipped Breakfast because I woke up late, that this is un-acceptable! They get the point about half the time... I am always working on getting the kids to eat more often in smaller portions and showing them what is healthy vs what they have been doing.

Going back to the video game problems...all this sitting around creates horrible posture in many kids as well as alot of atrophy and muscle imbalance. It is hard to watch new clients come in that cannot perform a basic push-up or bodyweight squat. Their knees are collapsing due to the lack of strength in their inner quads and their CORE is terribly soft. So as a trainer, I must take extra time to help kids with technique and ques on how to move their own bodies so they don't injure themselves.

So to end this rant of sorts, please train your children on proper eating habits and provide them with healthy alternatives to sugary foods and drinks...also, allow and encourage them to get outside and participate in sports, or groups that perform activities instead of sitting in front of a t.v. or computer screen.

Get STRONG!

Monday, March 15, 2010

F**K CrossFit!




I know I know, this is going to offend a few of you faithfuls out there. Oh well!

Here is my 2 cents on this subject matter. Are you ready? Ok, here we go...

First off I had looked into opening my own box a few years ago, before it was so mainstream. But,because of the costs associated with being affiliated and obtaining a bunch of certs, I wanted to research it further. Of course some of the video footage is cool, but it's all over the place... By that I mean, doing a work-out repeatedly over time is going to cause a decrease in times. If you train at anything, you will learn how to adapt or improve in ways of accomplishing your goal. Does this mean you have become more fit? Not neccessarily, it can mean you have learned how to do things faster which does not mean better fitness...

So, after talking with owners of other gyms I decided to step back from being affiliated with any gym, and to just open my own! Does this mean my gym is better than all Crossfits or any other gym for that matter? No. I believe there is a place for all gyms. There is no such thing as one thing for everybody in the fitness industry. My clients are a select group of indidviduals that are looking to improve at athletics (for the most part). We cater to Athletes and we train our clients as Athletes. Is it right for everyone? It depends on the individual. All clients have goals or areas that they need to improve in, to become better. Just because you start your own gym, does not mean what you do is a sport. Crossfit is NOT a SPORT!

I'm sick and tired of Yuppies walking into my gym and asking me, "Is this like Crossfit?" F**k you, no it's not! What we do here is Specific to what the client wants and needs. There is no general WOD (work-out of the day) posted on the wall for every client to perform... How would that make sense? And there is no standardized weight for Males and Females to use. Now honestly, how in the f**k does that make any sense? We tailor our workouts to the individuals and their sport, and we strive to teach proper Technique at all times. There is no room for bad technique...NONE! If I have my youth athletes performing exercises incorrectly, I will be sitting in my gym by myself with no clients. But, this is acceptable in a C-fit box, aka Crossfit Slop.

Why in the world is Crossfit crossing over into sports, for example Crossfit Football. You know why, because there is money to be made, $$$ and lots of it! Let's just say Parents of a 13 year old football player are working out at a C-fit box, how would you get the whole family in the door to pay you more money? They already have C-fit Kids Cert.($), so they create a football Cert. ($) now the whole family can come in at once or thru out the day. Crossfit has so much f'n money now that they could care less if a box closes, because they make a ton on Certifications every weekend and turning out 40 new L1 certified people who dream of opening their own box. It is a money maker, and it started near the Silicon Valley where there was plenty of money to be had in the beginning. Now it is global, and is planting it's seeds into areas that need more specific training, rather than general work-outs...

Money is the name of the game, and it is a Huge Cash Cow! How can I compete with Crossfit Football...? Easy, I don't conform to changing what and how I do my training. Of course I am constantly learning and bringing new and creative ways to get my clients great results. But, I will not compromise my values and sell out to join or affiliate with the masses because it's "cool" or "new". My clients deserve better. I am totally pissed off that the target market of CrossfFit is everybody and anybody with a pulse. There are no boundaries, if you don't believe me check their site. There is a cert. for everything from Kettlebells to Gymnastics, Olympic Lifting to Nutrition, Running to Powerlifting! WTF!!!!! Many of these certs. have nothing to do with each other, and as they will soon find out that just because you are certified, does not mean you are capable of training the masses. It takes time in the trenches and trying different methods on yourself before one can truly teach anything. A weekend is good, but more is needed in the subject matter before one can truly understand.

Does Crossfit affect my business...? Barely, but I am all for competition, and I don't claim to be an expert at everything or just one thing. Like I said earlier, I am constantly learning. I have struggled and kept going without any affiliation to any name or HQ or title behind my name. For this is what I truly love doing. Training myself and others to become Bigger Faster and Stronger. That is my job and I love it! I'm not doing what I do for the money, I do it for the satisfaction of knowing I am doing it to help others...money will be a by-product. I have no intention as of now to open another Strong 101. I just want to grow my business as large as I can for now and see where it takes me. Because of the service I provide I will not sacrifice my clients well being in order to make a quick buck. That is what I believe separates our gym from a Crossfit box. I don't care how many clients show up, as long as they are dedicated and want to be trained, I will train them. Quality over quantity suits me just fine.

I can go on and on about what I don't like about Crossfit, but I will leave you with this article from an ex-affiliate. Greyskull Elite Strength and Conditioning.

P.S. please pass this on or comment at the very least, and leave me your opinion on the subject matter. Thank You!

Get STRONG!

Coaching = Teaching




I was talking with a parent of one of my youth athletes, and our discussion about Coach(es) reminded me of an article that Big Joe Hashey put out about a year ago...
For me Coaching High School and Middle School kids is an HONOR, and something I Love doing. It's really not work to me, because the reward of seeing these young men and women change their physiques is beyond explanation. Along with the physical change comes an even bigger Mental change in confidence and maturity.

I believe being a Coach is much like a Teacher in a class room, except I utilize weights and odd objects to shape minds and bodies. Meerly watching a teenager that has never been in a weight room, and showing them how to adapt to their own bodyweight strength and then adding weight to the process is amazing! I can honestly say this is what I was destined to do...but along with this job comes much responsibility. Parents trust in me their childs development and their future success.

Coaches must make right decisions on how to train, communicate and teach these young people. We must be the EXAMPLE, in all areas as well. The athletes are watching us at all times, so we must show them how to Be, Do and Have success inside and outside our training facilities. "To Whom much is Given, much is Expected."

Big Joe has some great points in his article, but what tied it all together is the video attached to his topic. You see, Physical contact between adults and kids is a very touchy subject, and it is not a flexible issue for me! If a Coach is disrespected or frustrated to a point that he / she cannot communicate effectively with an Athlete, then the relationship must be severed. There can be no growth, if there is no longer any trust between both parties. In this video, I believe the boundary is crossed, stepped on and simply ignored!

Please read Joe's article and WATCH THE VIDEO!!!!! and then post your comments, either on my blog or Joe's.

Are You Building Up or Breaking Down...

Get STRONG!

Tuesday, March 9, 2010

Commitment?!.




I was reading an interesting article today about Commitment.
What made me read it was the title, "Why I Don't Want to Clean 315". I love the Clean and the Clean & Press, so I immediately began to read it. Because I hadn't stretched my thinking to 315 lbs yet, I was very interested to see why this trainer was making such a bold statement. For me, I set my goal of 275 lbs before the end of this year...check out my list for 2010.

Here are my goals in the weight room: Squat 405 lbs x 3, Bench 335 lbs x 3, Clean 275 lbs easily, Clean & Press 245 lbs. Now when I accomplish all this in 2010, I will have made tremendous gains in every area of Strength. Now isn't that the whole purpose of working out? To make gains and always keep pushing forward. For me to achieve all these numbers, I have to make great strides in 2 other areas besides strength, my diet and sleep.

You see, no one grows in the weight room... I will repeat that, NO ONE GROWS in the WEIGHT ROOM! Building muscle is a constant tearing down process. You go to the gym, work-out and tear down the old muscle in order to help build new muscle. But, and here is the big AH HA moment, you grow when you replenish the body with FOOD (nutrients) and by SLEEPING (allow the body to rest and recover).

So as much as I want to make my numbers go up, I must rest and replenish my body so that I may continue to grow. I believe this is the hardest thing to teach new and existing clients. Until they stop seeing gains being made, they continue to fall back into their old habits of not taking care of the Rest and Recovery issues.

I ask you this, what will it take for you to get the most out of your work-out?
If you know the answer(s), what are you willing to do to make it happen?

Thanks to Elliott Hulse for posting up this great article, by Charles Staley...I am posting the entire article below.

Get STRONG!

Why I Don't Want To
Clean 315 Pounds

Tough Love From Coach Staley

Do you think that motivation is a fundamental issue when it comes to successful exercise or athletic training programs?

I don’t. In fact, I KNOW it isn’t!

How can I say this? Easily, often, without hesitation, and with supreme confidence.

Look: You are exactly where you want to be right now. You’ve already taken the steps necessary to achieve your station in life, and not one bit more. And you’re completely satisfied with that station in life. Even if you know you could be much leaner, stronger, faster (or whatever trait or quality that applies most to you) than you are.

Now you might say "Well, that’s not true - I know someone who is 100 pounds overweight and he’s miserable!"

To which I say, no, he’s satisfied. Clearly, the benefit he’s deriving from his behaviors still outweighs the drawbacks, or else he’d change those behaviors!

OK, let’s use me as an example. I’m reasonably lean and my goals revolve around physical capacity - strength, speed, and so on. And I’ve got a particular affection for the power clean - probably because I’m fairly good at it relative to other lifts. Anyway, I sometimes catch myself telling someone that I’d love to be able to power clean 315 pounds (my current best is 275 pounds).

But whenever I say that, I’m lying. Why? Because, quite simply, if I REALLY wanted a 315 power clean, I would have already taken the steps necessary to accomplish that particular feat!

Now, if I wanted to find excuses for my inability to clean 315, I could probably find them. I’m 44 years old. I’ve had several very serious knee surgeries. I’m ectomorphic. I don’t use performance-enhancing drugs. I got picked on a lot when I was in elementary school. Come to think of it, this could end up being a pretty big list!

I’m not really interested in excuses though. The fact is, I’m healthy, knowledgeable, athletic, my profession provides me with ample time and energy to train, I know lots of great Olympic weightlifters and coaches, I have a great gym right in my home….OK, this can potentially be a bigger list than the excuses list!

Which leads me to the following conclusion:

I don’t really want to have a 315 power clean.
Man, that really hurt. But you know what? It’s absolutely true. I simply cannot escape the plain fact that I have not done what it takes to achieve a 315 clean. Perhaps, someday I will, but for now, it’s obvious to me that the enjoyment I get from not having to train in a way that would permit me to clean 315 outweighs the enjoyment from being able to actually do a 315 clean.

And that’s OK! And there’s a great lesson here: maybe some of your goals aren’t appropriate for you, because they don’t really mean enough for you to take action.

Question: What’s your #1 goal? Right now. Do you have one? Statistically, you probably don’t. But if you do, here’s what I’d like to have you consider: how important is that goal to you? Have you arranged your entire life in a way that supports your accomplishment of that goal?

I certainly haven’t (in the case of the 315 pound power clean).

This article is primarily meant to inspire some self-analysis - not to provide hard and fast answers. However, if you’d like some avenues to pursue some serious reflection, here are a few:

1. Develop self-reliant behavior - create the mindset that all of your limitations are self-imposed (because they almost certainly are)

2. Get out of your comfort zone, and find a way to enjoy it. When your stomach is growling because you’re hungry, think "Perfect! This is what I need to experience if I’m going to drop that extra body fat!"

3. Find out what works, and then do more of it. Find out what’s derailing your efforts, and do less of that.

4. Cultivate dissatisfaction. After all, that’s why you’re where you are now - you’re satisfied with it

5. Seek out and cultivate empowering personal relationships. The people you spend the most time with have a profound effect on your life. Make sure it’s a profoundly POSITIVE effect.

I hope this article has been instructive for you.

Perhaps you’re thinking that the psychology of motivation is a lot more involved than the way I’ve presented it here. Of course, people who are excuse-makers always think that way. As long as you’ve got enough reasons why you can’t succeed, you never will.

Wednesday, March 3, 2010

Combine Testing.?!



Today marked the end of the NFL Combine Testing...
For those of you unfamiliar with this process, let me fill you in on what a few selected individuals endure over this weekend.

There are a handful of events that a Player will go thru to help determine their value to a prospecting NFL Team. They start out by being measured and weighed... Then they move onto a series of interviews of different teams in need of their services or teams that are seriously interested in drafting each young man.

After all this is said and done, they are put thru a series of physical ability tests, labeled "The Combine".

These tests are: a 40 yard dash, a Vertical Jump, Standing Long Jump, 225 lb. Bench Press for Max Reps, 20yd & 60yd Shuttle and 3 Cone Drill.

If that isn't enough, they also go head to head in skill tests, related to their position.

Now what do these tests really prove to these NFL owners, coaches and scouts???

I'm not quite sure, because nobody bench presses 225 lbs. on the field or during halftime or on the bench...and on field speed is much much different than running a straight ahead 40 yd dash with no pads and no one trying to tackle or block you.

Check out this great article from Steve Morris of ExplosiveFootballTraining.com

He put out a very controversial article today about the NFL Combine...
Till next time, Get STRONG!!!

Wednesday, February 24, 2010

Exciting NEWS!

I have a special Interview very soon, with the BEAST from the East!






This guy is jacked and he wants to share his secrets of getting Super STRONG and EXPLOSIVE for Football....! He has been training with my good friend / mentor Zach Even-Esh for the past 5 years, and is currently killin' it on the field at John Hopkins University.

This interview is going to be Sick!

Check out the video below of Brian "CURLS" Pascal, and a few other Underground Beasts.



Monday, February 22, 2010

What Would You DO?

No doubt, we are in a time of change. People are experiencing things such as lay-offs, moving out of their homes, and extreme financial problems... I understand it can be over-whelming at times. Believe me, I know!!!

So, I ask you this, what are you willing to do to make it better for you and your family?

Check out this audio from Tony Robbins, he had a chance to sit down with Sylvester Stallone and talk about what he did in his hard times...
Please, please post a comment.




Get STRONG!!!

Thursday, February 4, 2010

Two Things YOU Can't Teach...

Heart & Height.

I know I've said this before, but it becomes clearly more evident when I see videos like this one...



The QB featured is 13, and this week he committed to the University of Southern California!!! What an unusual story...he has never taken a snap as a High School QB, yet he has spoken with USC's Head Coach and committed to play for USC. WOW, what an amazing testament to his Heart and his Family's values. This kid should be commended for looking far into his future and deciding on a goal. I have no doubt that he will succeed in his future endeavors.

Plain and simple, as cliche as it may seem. You cannot instill a drive that is unwavering in your clients, nor can you give them a magic pill that will make them 6'5". Please don't get offended, but if you do so be it. I train many differnet kids, and the biggest factor I see on the field is their will to compete and to never give up.

Size doesn't come into play to often in most Sports. Yes, read that again! Heart is most evident, on and off the field. The kids that usually kill it in the weight room, are the ones killin' it on the Field of play!

If you don't believe me check out this weekends Super Bowl. The guys that put in the most work are the ones that everyone is talking about. Check out this picture taken in the USC weight room last Spring.



There's a name on the bottom right corner you may not be able to read, but it says "REGGIE BUSH". This is the trophy that is bestowed upon the "Lifter of the Year" at USC. Check out the words etched on there, Discipline, Effort and Insatiable Desire. These are words that describe Heart, on and off the Field. Obviously he isn't the tallest guy on the field at any point in time, but he is a beast in the weight room and on the Field!

So, I will leave you with this... Get your mind set on a goal,to improve everyday, and great things will be in your future!

Get STRONG.

Wednesday, January 27, 2010

How Bad Do You Want It?


I am amazed at how many people say they want something so bad, yet they are un-willing to put in the Hardwork to accomplish it...

Let's face it, we've all read the quote that says, "the only time Success comes before Hardwork is in the dictionary." Well, if that's the case then why not just shut-up and get the job done?

Seriously, if you don't show up to the Gym, how are you going to get Bigger Stronger or Faster? If you miss a work-out, whose responsibility is it to make it up? If it's so easy to understand that nothing trumps hardwork, why do so many avoid doing it?

Because it's HARD! Yup, plain and simple, if it were easy everyone would be a champion... But winning is left to those who put in the extra effort. I'm not even talking about putting extra hours of training in, or eating an insane amount of calories everyday to let your muscles grow. It's about taking the extra baby steps, that winners do! It's sacrificing going to bed instead of going out the night before the big game. It's not eating like crap, but sticking to your diet day in and day out.

It's the little things done over and over that add up to really really big things in the end.

Get STRONG!

Check out this Interview of Mike Guadango...this is one of my favorite inspirational talks. If this doesn't motivate you, I don't know what will?

Thursday, January 21, 2010

Programming?

How do You pick what workout we do today?
How do you pick out your workout for the day?

These are the two most commonly asked questions everyday...
So how do I figure out my training regimen? Well, it's very simple and yet somewhat self explanatory.

You see, the type of client determines the type of training. If I have a off-season Minor League ball player, then I know he needs a little rehab, a ton of core work and we will throw in some strength training. If I have a Police Officer, we will work in some pre-hab, definitely core work and of course some strength training.

Do you see how easy that is...?

No!?.

Well for my clients, they come to us to get STRONGER, but they also come to us so we can get them in better shape in all aspects of their physical fitness. We treat almost all of our clients like they are ATHLETEs.

Why?

Let me ask you a question, Who are the most in shape people on the planet? The answer is athletes, without picking a particular sport...you can see that most job duties require Core stability, Agility, Quick Response times, Strength, Mental Toughness, etc., etc., etc. Do you notice a trend here?

Just about a year and a half ago the National Strength and Conditioning Association, labeled Police Officers, Military Personnel and Firefighters as Athletes. Yup, Athletes. Does that make you think differently about their job? They have to react quickly at a moments notice, they operate at a higher level than most people, they are all very Physical jobs, there is a high risk of danger involved in all these positions... They are Athletes. So they are trained as such!

Now imagine, why wouldn't the average person want to be trained like an athlete?
It makes perfect sense. If you stay ready, you won't have to get ready. So our clients are treated as any other athlete that comes to our facility to train. We have proper warm-ups, dynamic stretching, core work and of course strength training for all of our clientelle.

As far as what works for me vs. my clients, it becomes a little different. Why? Because my goals are slightly different than my clients. I definitely train my clients according to their goals and needs, so I do the same for myself.

Here is a little video of what we do at our facility, check it out and let me know what you think?

Friday, January 1, 2010

New Year, New YOU?

Happy 2010 everyone, I would like to welcome in the New Year with a bang, as I'm sure we all would...the best way to do this is to Train and I don't mean just get in the gym and get your heart rate up. I mean move weight, go for a P.R., do something that will challenge your body, mind and spirit!

Today, I started out 2010 with a great odd workout day. Which included a basic warm-up, followed by Axle Deadlifts, then Green Band resisted Axle Deads, Bottoms-Up Kettlebell Presses, Chain Push-Ups and we ended it with Atlas Stone Carries / Walks.

This was a great workout on so many levels...! It challenged the whole body, my mind definitely had to be committed to the tasks at hand and my spirit was ready to bring on new challenges (I never had walked that far with the Stone before).

I post my workout for two reasons, first to share with you all that you can walk into the gym and just tear shit up and not worry about sets and reps...and second to let you in on a little secret, are you ready....? Just Do IT!

Yes, hard-work is not an option, but a Necessity! There is no substitution for plain old Hard-Work. A new year is upon us all, so get out there and take charge and kick A$$!

Get STRONG!