The People Pyramid

During the tail end of a training sessions with one of my elite athletes we had a discussion about people, life and how for some reason we usually get exactly what we earn. I know it’s a pretty deep discussion for the end of a workout but a great workout can inspire more than a great muscle pump. This conversation reminded me of something I learned from one of my favorite college professors  back in the day and I would like to share it with you.

People Pyramind

In our lives we are surrounded and influenced by many people. This represents a grouping of every type of person we have already or will ever encounter in our lives shown on a pyramid. The bottom represents the lowest level of person and the top the highest level.

The second area of the pyramid contains the “average Joe’s”. These are the majority of the people we come in contact with everyday. These are the people that do just what is necessary to get by. They talk a lot about all the things they want or are going to do but  are not willing to put forth the extra work necessary to achieve these goals.

The third highest part of the pyramid contains the “Winners”. These are the people that strive to always better themselves and all those around them. They look for problems to solve and solve them. They are the leaders and the captains of a team.These are the people that succeed and find ways to achieve their dreams!

The top contains the “Elite”. These are the people that run the world. They are world leaders, corporation owners, the great humanitarians, spiritual leaders and Olympic champions.These are the people that succeed no matter what and will never allow themselves to fall!

Take a good look around you and take a good look at yourself. Where would you place yourself on the pyramid? Are you a “winner”? If not get the losers out of your life and get off your butt start becoming one.It has been said that you are the average of the 5 people you spend the most time with. So start surrounding yourself with winners and you will be pleasantly surprised at how successful you will become!

On The Ropes

Tuff Mudder, Warrior Dash, Spartan Race, The Civilian Military Combine, Etc., Etc! The rise of obstacle coarse races is all the rage these days and why not? These races give thousands of people a chance to test their fitness, strength, endurance, conditioning, mental fortitude and are fun as hell! The subject matter of this post is to help all of you athletes, former athletes, weekend warriors and the average Joe better prepare for one of the more difficult obstacles, the climbing ropes!

For many people, the rope climbing obstacles are some of the hardest. They require adequate upper body and grip strength as well as, endurance. To assist you on your climb to the top I have written a strength training program that you can perform in your home or gym. The workout requires a climbing rope which you can purchase using the following link:

http://www.roguefitness.com/bodyweight-gymnastics/climbing-conditioning-ropes.php

The following is broken down into 3 workouts, each progressing in difficulty. Start with workout 1 and progress as your strength improves. This means when you can complete both exercises for the desired number of sets and reps in perfect technique!

Workout 1:

Exercise 1) Dual rope body row standing: 3 sets of 8-12 Reps. Rest 75 seconds between sets

Exercise 2) Standing Single Rope Climb: 3 sets of 8-12 Reps. Rest 75 seconds between sets

Workout 2:

Exercise 1) Lying Dual Rope Body Row: 3 sets of 8-12 Reps. Rest 75 seconds between sets

Exercise 2) Lying Knee Bent Rope Climb: 3 sets of 8-12 Reps. Rest 75 seconds between sets

 Workout 3:

Any combination of the above workouts and finish with 1-3 rounds of climbs until failure

The video below demonstrates all of the exercise explained

KSTRENGTH Sports Training

Adding lean body mass can be a big challenge for many athletes. The reasons can range from inconsistent workouts and eating habits, to working out too often and/or a poorly designed workout program. Finding out  the exact reasons impeding each individual’s progress is beyond the scope of a mere blog post. However, so as not to leave you hanging, I will offer you some general workout guidelines.These guideline will help you on your way to GETTING JACKED!

One of the main problems I see limiting an athlete’s success in the weight room is poor programming. To gain lean muscle you must make sure your program contains the following variables:

  1. You must use the most bang for your buck exercises! This means that squats, deadlifts, chin-ups, dips, bench press, military press and good mornings are in. Pull-downs, rope triceps press-downs, lateral raises, leg extensions, leg presses and concentration curls are out!…

View original post 384 more words

Get Jacked

Adding lean body mass can be a big challenge for many athletes. The reasons can range from inconsistent workouts and eating habits, to working out too often and/or a poorly designed workout program. Finding out  the exact reasons impeding each individual’s progress is beyond the scope of a mere blog post. However, so as not to leave you hanging, I will offer you some general workout guidelines.These guideline will help you on your way to GETTING JACKED!

One of the main problems I see limiting an athlete’s success in the weight room is poor programming. To gain lean muscle you must make sure your program contains the following variables:

  1. You must use the most bang for your buck exercises! This means that squats, deadlifts, chin-ups, dips, bench press, military press and good mornings are in. Pull-downs, rope triceps press-downs, lateral raises, leg extensions, leg presses and concentration curls are out! Are these exercises bad? Not necessarily, the problem is too many trainees focus way too much time on exercises that will not give you a great size and strength return on your investment! The main reason they ignore doing these big bang exercises is because they are very hard! Sack up and start doing the exercises you don’t want to do and watch your progress soar.
  2. Don’t use too many exercises per workout! I know you see it in all the body building magazines but these workouts are usually bullshit. Most of these programs are made up specifically for the article. Believe me the body builders in these pictures doing the exercises didn’t get that way from the majority of these workouts. The main problem with these workouts is there is way too much volume to allow for proper recovery between workouts. This is especially true for athletes not using steroids. Pick a couple bang for your buck exercises for the body part you are working and then hit them hard and go home!
  3. Work your body parts in antagonist pairs. In layman’s terms this means super set between a pushing and pulling exercise for eg. bench press and chin-up, squat and leg curl etc.
  4. Keep your repetitions for each exercises between 6 and 12  reps if you are looking to gain size(hypertrophy).
  5. For exercises using a 6-12 rep range do 3-4 sets per exercise.
  6. Keep rest periods between 60 and 90 seconds between exercises or super sets.
  7. Use slower eccentric movement for each repetition.
  8. The main reason for recommendations 3,4,5, and 6 are to increase the time a muscle is under tension. For mass (hypertrophy) gains it is best that a muscle is under tension between 20 and 45 seconds and up to 60 seconds per set. This is necessary to assure proper muscle fiber stimulus!

There you have it! Some basic guidelines for gaining mass. Take a look at the program you are doing now! Does it contain most or all of the guidelines listed above? If not, chances are you are not gaining mass like you should. Try implementing these guidelines today and watch your progress and arm size grow! Get Jacked!

Click here to sign up for our Ultimate Athlete Program to fast track your results with our Professional help:

The Straw That Broke The Camels Back

Today’s post  is part 1 of a 2 part post bringing attention to a very serious health issue plaguing young athletes across the country. This issue is lower lumbar stress fractures, technically known as spondylolysis. This condition affects between 25 percent and 35 percent of athletes participating in sports such as, baseball and softball as well as, higher-risk sports, including football, hockey, wrestling and gymnastics.

Spondylolysis occurs when a crack forms in the bony ring on the back of the spinal column also known as a pars stress fracture. According to Sally S. Harris, M.D., MPH: “A pars stress fracture usually causes low back pain that is predominantly on one side of the back, as opposed to in the center of the back. It is caused by overuse and usually starts as mild pain that gradually worsens with running, jumping and kicking activities. It is usually felt most while arching backward, rotating at the waist or straightening up from bending forward. Pain typically gets worse with sports and better with rest.”

Now that you understand what this condition is, let’s delve deeper into other causes of this debilitating condition, shall we? Over the course of my 15 plus years training middle school and high school athletes, I have noticed an alarming trend of poor motor control in the shoulder, core and hip muscles. One major cause of this poor motor control is the increased amount of time people spend sitting everyday! Fifteen years ago things were very different. Most young children played outside regularly spending many hours  a week climbing, jumping, running, pushing, riding bikes etc. Then came the rise of technology. Devices such as, computers, the internet, cable T.V., cell phones, video games, face book and so on began to monopolize much of our youth’s (and adults) time. This decrease of activity leads to dysfunction in motor skills, physical development and an increase in obesity!

Below is a list of other possible causes of spinal stress fractures:

  1. Poor nutrition
  2. Early sport specialization and year round participation at a young age
  3. Overuse. Because of the above mentioned reasons young athletes are developing overuse injuries once only seen in adults
  4. Improper weight training either done on their own or  from being improperly coached.
  5. Improper core training.
  6. Being fat!

So what now? In part two of this post i will discuss how you can protect yourself and or your young athlete from this condition so they will have a long, prosperous and healthy athletic career!


Enlightening Experiences

To me, there are not too many things more enlightening then learning about subject matter that interests me or that is relevant to what I do for a living. This past weekend I had the pleasure of attending an  Elite Trainer Work Shop. I must say, it was enlightening to say the least. Being surrounded by like minded professionals is a very motivating experience. Add to that the opportunity to train under some of the top professionals in my field and have a few days out of my own gym and it doesn’t get much better.

I post this today because over the first 15 years of training athletes and general population clients i used to go to an average of one seminar per month. Unfortunately, life got in the way and I got away from my roots and what made me the trainer I am today. The moral to this post is that whether you are a student, athlete, working professional, stay at home mom or just have hobbies you love, invest the time and money into yourself and what you do by attending seminars, classes and workshops and watch your career, home life and overall quality of life improve.

Also, don’t forget that after attending these educational events it is vital that you apply your newly acquired knowledge to whatever it is you do. Remember, all the knowledge in the world is useless if it not applied in everyday life!

Is An Underactive Thyroid Making You Fat?

Many of our clients that have trouble losing body fat complain of having a slow metabolism. Although this may be true for a percentage of the population, this is not always the case. However, let’s suspect for a moment that your metabolism is “slow”. The important thing to do now is find out why it is slow so you can take the necessary steps to raise your metabolism, lose fat and improve health.

There are many possible causes for a slow metabolism or difficulty losing weight. This post will focus on the problem of an under active or low thyroid function also known as hypothyroidism. To get a better idea if you feel you may have low thyroid function, please try this quiz at http://www.wellnessresources.com/thyroid_quiz.php

How did you do? If the quiz reveals you might have an issue then I recommend trying the following test you can do yourself at home.

 Measuring You Basal Temperature (Underarm)

1: Buy an old school mercury thermometer. If you can find a basal thermometer than buy that. Do not use a digital thermometer. They will not work!

2:  30 minutes after awakening but BEFORE you get out of bed, keep your eyes open and place the thermometer under your armpit.

3: Keep it there for 10 minutes.

4: Do this for at least 3 consecutive mornings but preferably 5 to get an average temperature. If your temperature is consistently under 97.8 degrees than there is a good chance that your thyroid function may be low. Your adrenal function may be low as well.

A quick note regarding women. Do not use this test during your ovulation as, ovulation increases body temperature. This is why using temperature is also a good test if you are trying to get pregnant. The best and most accurate time for women to perform this test is while you are menstruating.

If you perform this test and results suspect  your thyroid function may be low, it is a good idea to find a doctor qualified in diagnosing and treating this issue. The most common test doctors may perform is the TSH. However this test is not very reliable. When going to the doctor to get blood work done insist on having the following tests performed: TSH, T4, T3, RIA, T3 Uptate, Reverse T3. antithyroglobulen, antimicrosomal antibodiesand FTI.

Low thyroid function affects millions of people every year. Fortunately, if diagnosed and treated properly this condition can be controlled and weight loss and improved health will prevail.

 

Coming Soon!

Coming Soon, KSTRENGTH  Sports Training will be Celebrating it’s Grand Reopening at our New Home! What does this mean? New atmosphere, New Programs, New Schedule, New Equipment and “Toys”, More Sessions, More Beat Downs and New Pricing! We will keep you posted with our big announcement in the coming days! Stay Tuned!

Cool App!

Recently 2 of my clients asked me what I thought about an app called MyFitnessPal. I had not heard of the app at the time and since I am always looking for anything that can help my clients get better results faster and easier, I decided to check it out to see what it was all about.

MyFitnessPal is an app for iphone/droid that helps people track caloric intake, calories burned, protein, fat, carbohydrates, cholesterol and other relevant nutrient information for the foods they consume in a day. At KSTRENGTH Sports Training we are big on having our clients fill out food diaries regularly so we can monitor their progress, uncover hidden problems hindering their results and help the get the most out of their training! The added benefit of recording a food diary is it helps clients recognize for themselves what they are doing right and what they are doing wrong. Now back to MyFitnessPal, I must say this app is awesome! It is simple to use, accurately tracks macro and micro-nutrient intake, calorie and protein goals and contains a huge library of foods to simply choose from. Just search out what you ate, and all the info is displayed for you. It is much more accurate and convenient then he usual written food diary.

My conclusion, If you are looking to improve your training and nutrition results faster and easier then DOWNLOAD this app! Best of all it is FREE!(although it would be worth purchasing if it wasn’t) I plan on having all of my client implement this tool into their training programs and am using it myself 😉

BIRTHDAY SPECIAL!!!!!!

In honor of my 39th  Birthday I’d like to offer a special gift to the first 5 athletes that get the answer to the question below correct! What is this gift? A gift certificate for 39% OFF  a month of my Ultimate Athlete Package! This equates to a savings of $166 OFF our regular price! This includes an evaluation, customized workout program and 16 training sessions! All for only $255 (all sessions must be completed in 30 days) Any active clients that answer correctly can apply the gift certificate towards the price of an extra month at the completion of your current package!

QUESTION:

Who is my favorite Olympic Weight Lifter of all time?

A)  Naim Suleymanoglu (Pocket Hercules)

B) Pyrros Dimas

C) Leonid Taranenko

Please post you response below with your email so I may contact the winners!

Good Luck!