To paraphrase many wise and successful men throughout history, “We get [or become] whatever we think about most.” Our mind and its thoughts, without a doubt, create our reality. So too do your habits create your thoughts. Read More
Latest Blog Posts
- False: Lifting heavy weights will make me bulky.
The Truth: If you’re a woman, you probably don’t have hormones at the proper levels or at the right ratios to support massive muscle gain. Even men, with much higher levels of natural testosterone, often struggle to gain muscle mass. They’ll shovel thousands of extra calories into their mouths daily, lift weights religiously, and take a half dozen supplements, all to gain 5 or 10 lbs. of muscle (considered awesome progress!). The small amount of muscle a female might gain from weight training usually serves only to raise her metabolic rate (aiding in future fat loss) and to give her that “toned” look every woman asks her trainer about. Read More
Almost every week, some parent asks me, “At what age can my young athlete start a strength and conditioning program?”
They almost always have concerns about stunting the kid’s growth or getting him/her injured during training. Outdated and largely unfounded ideas about youth training are causing many children and adolescents to miss out on the numerous benefits of a well-designed strength and conditioning program. Read More
Use these partial range of motion, simple extensions to strengthen your VMO and build knee stability. Prevent injury. Increase performance potential. Eliminate chronic aches and pains from training. Read More
Vince Lombardi was one of the greatest winners of all time. His words of wisdom, which were often centered around football, apply in all areas of life. That’s what’s so great about sports and fitness; we build character and life skills on the practice field and in the weight room that will later become professional and personal tools for success.
Set a fitness or sports performance goal today. Don’t give up until you’ve achieved it. Listen to Vince. Read More
Strong, stable knees are important in sports and every day life. Check out this quick video to learn about common issues and self-assessment. In our next videos, we’ll be covering some more exercises to strengthen the supporting muscles around the knee joint. Since it’s winter, we’ll also talk about how some of these knee injuries relate to snow sports like skiing and snowboarding. Read More
Use this drill to practice proper stride length and knee drive height for sprinting. I learned this drill last week from 3 x Olympic sprinter and USATF coach Abderaman Brahim.
Here’s a drill for sprint starts that I learned earlier this week, from 3 x Olympic sprinter and USATF coach Abderaman Brahim. Pizza Delivery sprints should help you learn to powerfully apply force through the ball of your foot and get your momentum traveling horizontally.
No more putting your goals off until next year… It IS next year. Get started today.
Today, I got a serious lesson in speed. I got to spend the day at Savannah State University with Abderaman Brahim; a 3 time track and field Olympian in the 100 meters and long jump. Brahim first came to America from the African nation of Chad at age 16 to pursue an international Olympic scholarship. He’s been burning up the track ever since, and after his competitive career was over he became one of the top track coaches in his area. He’s USATF certified and a member of the IFTA of America.
I asked Brahim to give me his best crash course on sprinting. We covered specific dynamic warm-ups, sprint mechanics, specialty training equipment, and talked a lot about his philosophies for speed development. The drills we went over will make you faster and more effective in any sport, and I’ll be featuring some demo. videos to go over specific techniques you can use to gain that extra step later this week. In the meantime, here are coach Brahim’s four pillars of speed development: Read More
Goal setting is step #1 in accomplishing most things. How can you reach your destination if you don’t know where you want to go? Let’s all use the last few days of 2014 to reflect on our successes and failures of the past year. Give yourself credit for your accomplishments, but don’t condemn yourself for the areas in which you’ve fallen short. Resolve to do even better in 2015. Read More
Bosu balls, inflatable discs for under your feet, and other stability trainers have been marketed as tools for building balance, core strength, and thus increasing overall power and athletic performance. These claims are based upon several theories; each of which is bunk. If you’re an athlete looking to improve core strength and power, you should stick with free weights on a stable surface. Keep reading to find out why… Read More
CHECK OUT THE VIDEO FIRST for the message that I’m here to share with the world.
Then remember this: Read More
Yoga is a physical, spiritual, and mental discipline. The word “yoga” literally means “yoking together”, as with horses or oxen, and is practiced to “yoke together” the body, mind, and spirit. In today’s world, yoga is practiced as a popular fitness discipline with a great Read More
Full contact twists are great for learning to transfer power created by leg drive through a stiff core, and use it in your upper body. Punch harder, throw faster, swing a bat or a golf club more powerfully. Tie it all together here.
To learn how full contact twists fit into a complete training program, and for a custom plan of your own, Become A Member today. Online personal training at joetoproathlete.com will give you the edge you need. Get live 1-on-1 attention from industry elite coaches and take your training to a new level today.
So, I’ve finally decided that it’s time to be more consistent with my training journals. Up to this point, I’ve updated my training journal on the site when I get to train with a new coach, a new elite gym, or when I’m preparing for/competing in an event… but what happens for the rest of the year? Read More
I had read and heard this saying before, but the first time I really READ it was on the wall of a gym in Savannah, GA. D-1 Sports Training’s Savannah location is co-owned by Tim Tebow and Herschel Walker; two of my all-time favorite athletes. These two men have been so successful and inspired millions for a reason. A huge mural in their gym blasted this quote and a message of accountability. Read More
As modern diets evolve, eating healthy is becoming more and more complicated. So much of what we consume has been genetically engineered, processed, or contains chemical additives and preservatives. Many of these additives and processes are making us sick. Others are making us fat. Read More
Professional athlete and hunter Zach Owens has been our guest as we cover strength and conditioning for hunting. Today we hit the gym to film one of Zach’s unique conditioning circuits for hunting season prep. Read More
Fact: You’ll never say “I can’t” about something you truly want.
If you’ve been putting off your fitness goals, because you’re afraid you’ll fail, stop now. Online Personal Training at joetoproathlete.com is the “way” you’ve been looking for. We’ll build a custom training program to help you achieve your goals. Stop making excuses, and let’s work together to make some progress.
Here at joetoproathlete.com it’s our mission to bring you the best coaches and athletes in the world. We want to share what makes these individuals special, and inspire you to work like they do. Success and positivity are contagious. So, today we’re going to visit with an athlete who is spreading his positive message faster than the plague. Read More
Sprinter step-ups are great for starting speed in any sport. They’re also killer as a way to train for climbing hills and mountains, if you like to hunt or camp/hike.
To learn how step-ups fit into a complete training program, and for your own custom plan from an industry elite coach, Become A Member today. With online personal training from joetoproathlete.com you’ll get access to the same industry leading trainers used by professional athletes. Get the edge here.
We all want to quit sometimes. When the going gets tough, just remember what it’s all for! Keep moving forward. If you need some help staying motivated, or seeing your goal through to the end, try online personal training with joetoproathlete.com Become A Member today.
Hunting has been around for as long as life itself. Over the centuries, though, we’ve gained simpler and simpler access to food, without stalking our own wild game. With grocery stores and quickie marts lining our streets, some do still hunt for food; but the majority of hunters view the pastime as a sport or hobby. Read More
Using correct posture to lift can help avoid neck and back injuries. The proper posture will also align your body correctly for maximum effort, and you’ll be able to lift more weight!
To learn more about proper lifting posture, and to get your own custom training programs, Become A Member today. With online personal training from JTP you’ll get a detailed road map to your goals, plus live 1-on-1 support from industry leading professionals to help you see them through!
Every day, make a deposit into your fitness bank. Before you know it, you’ll be rich in good health and a strong body that performs at its best.
Learn how to use a foam roller for self-myofascial release. You’ll avoid lots of common aches and pains, increase mobility, and prevent injury.
We’re back again with 3 x World Champion mixed martial artist Brandon Shuey. Brandon uses lots of burpees to condition his fighters and personal training clients at HFTC- Hardcore Fitness Training Center, in Boise Idaho. Today, he’s going to discuss proper burpee execution and show us one of the variations he uses to build crazy cardio and functional fitness.
I usually have my own commentary about how these quotes apply to daily living/training, but this time I don’t want to say much. Don’t give up.
Dr. Ed race, of Alliance Soft Tissue Center, gives us a quick lesson on Fascia and how it interacts with our muscles. After you learn the basics; next week we’ll get into self-myofascial release (foam-rolling) techniques. Then, each week we’ll check back in with Dr. Race for more tips on chiropractic care for the active lifestyle.
Looking to add some boxing style cardio to your functional fitness routine? Here’s a drill that’s great for general fitness, or to get you in top fight shape!
To learn how 30/30’s would fit into a complete training program, and to get your own custom programs from the industry’s top strength coaches, Become A Member today. Online personal training at JTP will give you all the tools you need to train like a pro. Plus, you’ll get live 1-on-1 support to help make it all happen!
Try plate pinches to develop freaky strong forearms, and strength all the way down through your finger tips.
I use travelling adductor lunges as part of my daily dynamic warm-up. They will help you develop flexibility and strength in your groin, and loosen up your hips.
A stronger neck will make you a tougher athlete. You’ll be able to absorb impact more easily, making you harder to knock out, more difficult to choke out, and less prone to concussions. Try this simple prison yard style neck strength circuit. It’s very similar to what the military uses in boot camp to prepare their soldiers for contact in combat.
This week we’re in Boise Idaho, highlighting another elite gym. Hardcore Fitness Training Center is a fully equipped functional fitness facility. The team here is big on group training for functional strength and conditioning with a special focus on core strength. They also provide personal training for any goal, and Olympic Weightlifting classes; but the roots of this Hardcore gym are firmly planted in the world of MMA. Owner Brandon Shuey says that’s what sets his facility apart from the rest. “Even though we’re a true sports performance gym, you won’t find a bunch of arrogant meat heads here. We promote a traditional martial arts atmosphere of respect and humility. So everyone is welcome. It doesn’t matter if you want to be a professional mixed martial artist (we do have a full team of active fighters), train for a high school sport, or just drop some extra pounds before your high school reunion. We’re here to help.”
If you know me, or if you’ve ever trained with me, then you might have heard this quote before. You’ll probably hear it again too. GSP is one of my favorite athletes, and this is one of my favorite quotes.
You can have, do, or be whatever you want. Seriously. If you set your mind to a thing, you can do it. So often, though, we “set our minds” to something for only a short time before getting distracted.
If I’m not careful, it’s really easy for me to get sidetracked with 100 projects, 20 plans for social things, the television, or tons of other things. I try to remember that to be truly successful, all of us have to take the advice of GSP here; FOCUS on your goal until you achieve it.
Join me and expert guest Johnny Perez, of the KO Club: Home of Team No Excuse, as we dive into some boxing basics. You can use these skills just to add some fight style cardio, like heavy bag work, to your existing functional fitness programs. Or, you can start here and build off of these basics until you’re ready to box with the pros.
Build your conditioning workouts like this if you’re working for the ability to explode repeatedly. Be as fast at the end of the game as you were when it started.
Successful people don’t give up. You might “fail” over and over again, but the only true failure is to stop trying.
Thomas Edison failed in over 10,000 attempts to create the incandescent light bulb, before he was successful just ONCE.
Is your weight not where you want it to be? Keep missing that big lift? No big deal.
Right now is just one more chance to try again.
Contrary to popular belief, there’s a boxer in every one of us. Want to be a professional boxer? Keep reading. Want to use basic boxing drills for exercise, but you never want to set foot in the ring? Even if you never plan to fight, there’s something in this article that can add fun and variety to your current training program. Keep reading.
Try plate pinches to develop crazy strength in your forearms, and all the way down through your fingers.
Remember that your core does more than the simple flexion involved in crunches and sit-ups. You need stability and strength in all planes of motion. Side planks are a great start for lateral stability.
The plank is a great exercise for core strength and spinal stability. When building core strength, this is where we start.
This quick tutorial will teach you how to read the notation we use when writing training programs. Whether you’re an online personal training client, purchase a JTP E-book, or you’re just checking out our articles; this will help you follow along without any trouble. This stuff is also pretty common in the world of strength coaches/trainers. If you learn to read our programs, you’ll probably have an easier time reading everyone else’s.
You have to be obsessed. You can’t think about fitness for the 1 hour per day that you’re working out, and then let life take over for the other 23 hours!
Do you have a fitness goal? Great. You should be thinking about it as soon as you wake up, and setting a “to do” list for the day to keep you on track. You should be thinking about your goal at every meal and snack time. Your goal should be on your mind when you grocery shop. Don’t forget about your goal when you get invited to that party on Friday night; are you going to sacrifice good sleep, or drink too much alcohol if you go?
You can do anything you set your mind to. The only question is, “how bad do you want it?”
The Atlas Stones are a Strongman Training movement with great functional carry-over to real world strength. Whether you’re training to move heavy furniture, or to move human bodies on the football field, the Atlas Stones can help. Learn how to do this exercise properly from Strongman expert Nate Tuttle.
The Farmer Carry is one of the great exercises used in strongman training. It’s great for core strength, strong traps, and building your grip/forearms. Check out how it’s done, with strongman expert Nate Tuttle. Then let it rip. Nate says, “…once you’ve developed a basic level of strength, you should use at least your body weight in each hand, for Farmer Carries. Only novice lifters should start with less. The point is to use heavy weights.”
We all have days when going to the gym sounds like a chore. We have days when it would be easier to cheat by eating fast food and sweets. I WON’T LIE TO YOU: working out, getting fit, and staying fit is not always easy. Sometimes you have to make the hard choice. When you do, it will all be worth while. You will be rewarded with treasures that far outweigh that day off you could take, or the cookies you’re craving. Suffer a little now, and live the rest of your life as a happy, healthy, and FIT champion of your own life and body. Do you think Muhammad Ali ever regrets the hard work that he put in to be the champ? Something tells me he’d do it all over again…
The prowler (or car/truck) push can be used for conditioning, building powerful legs, or both. Try it with less weight for maximum speed or distance. Then load that thing up and see how HEAVY you can go.