Everything Protein – Practical Info & Protein Powders Just about anyone who has played a sport, exercised, or attempted (yes, attempted) to diet has been told to increase their protein intake. I’ll spare you the tired, “it keeps you full” and “isn’t easily stored as fat” lines. Instead, I’ll give you some quick info and… Read more »
CPWO – Rapid Fat Loss Protocol Sure, every diet that adheres to certain guidelines (calorie control), works. However, some methods work better and faster than others. Enter – Carbless Post Workout (CPWO). I did the prep for NPC bodybuilder who decided to compete 5.5 weeks out, what did I use? Fasting + CPWO. He got 1st place if you’re… Read more »
4 Bicep Exercises You’ve Never Tried Bicep training, you either love it or hate it. Strength athletes think it’s stupid, while bodybuilders continue trying to build that Arnold bicep peak. Sure, your biceps get indirect work from a lot of other movements, but that doesn’t mean there is no room for direct arm training. You… Read more »
ACL Injury & Re-Injury – Why Are Outcomes So Poor? We have the technology to measure force output or eccentric deceleration on each limb, access to vast amounts of research, improved surgical techniques, you name it. Yet, the rate of ACL tears and subsequent re-tears is rather high for something we focus so much attention… Read more »
Evidence Based Energy System Development for Soccer STOP drowning soccer athletes in fatigued, middle intensity, non-specific running due to a lack of knowledge! Physical Preparation for Soccer has a lot of common deficiencies, namely their lack of an offseason, reliance on special endurance work and reluctance to value the importance of speed and power in… Read more »
Week 3 Aerobic Circuit We are rounding out our first month of an extended off-season plan due to the school/sport closings. In case you missed the first two workouts, you can find those at the bottom of this post. At the end of the month I’ll break down more of what we did on the… Read more »
The High/Low Approach to Training Athletes In over 40 years of performance enhancement (training of athletes), I’ve had the opportunity to sit and discuss training and performance with some of the greatest minds in the field. I’ve visited Zatsiorsky on several occasions, Judd Logan , Bondarchuk, Issurin, Yessis, Dave Tate and Jim Wendler, Louie Simmons(… Read more »
Pro Soccer Aerobic Conditioning Day If you missed the first part of this program, which is a lower body/speed session, you can view that here – Up until last week, the team had not provided players with any equipment. However, this weekend they gave each player a few items so the program will change in… Read more »
If you have’t seen my previous post on these circuits, start here: Because we are still in GPP or General Physical Preparation, aerobic development and movement variability are some of our focal points. I want to choose the means and methods that provide the most bang for their buck. If we can improve fitness, get… Read more »
Due to the gym closings across the country, most athletes have been left without access to a training facility. Some sports like the NBA and NHL were mid-season, whereas the MLS and MLB were just beginning theirs. This has left a lot of college and pro strength coaches scrambling as their players retreat to their… Read more »
Diet Cheat Sheet Below, I’ve given you the numbers and goals of each day. The numbers serve as general outlines. You should take note of this. When results stall, just tighten up your meals on training days or dig calories even deeper on fasting days. Just know that if you’re gaining weight (and not wanting… Read more »
Medball Figure 8 Video This is a great exercise I stole from Buddy Morris to challenge proprioception and single leg stability. It’s an extremely versatile movement as you can use it in rehabilitation, as part of a warm-up or circuit. As with all exercises, there are many ways to progress or regress this movement. For… Read more »