Time in the gym can be precious. With all the other responsibilities in life, it’s important to streamline your training and get the most bang for your buck in the allotted time. Check out this unique biceps curl variation that will also help you with your squats!
If you want to squat to full depth, and you’ve been having trouble getting yourself moving out of that “hole” at the bottom of the squat, this is the video for you. Master this one simple trick for a stronger deep squat.
Squatting past 90* at the knees, and to full depth is always my preference. It allows you to build more overall power, preserves or improves mobility, and there’s less torque on your knees than when changing directions at 90*. If you want to perform the Olympic lifts, you’ll also need the necessary mobility for deep squatting. Plus, when you train your full range of motion, you’ll be able to access strength from any position when you need it in the real world.
There’s a ton of conflicting information out there on nutrition. Some people are raw food advocates or vegetarians, while others eat meat. Some avoid foods high in fat, and some steer clear of carbohydrates instead. The carb debate is one of the most heated discussions out there. So, who’s right? Read More
Grip training is the secret to next level strength. Check out this video to turn your grip gorilla strong!
If you’ve spent any significant amount of time in the gym, chances are you’ve heard those guys in the locker room talk about how strong they were “back in the day”. Or, you’ve listened to that girl tell you about how fit and smoking hot her body “used to be”. Why is it that in a gym full of people, who are currently working hard, no one is in the best shape of their lives? Read More
No matter who you are, chances are you should be squatting. If you already squat, there’s a good chance you should be squatting more. This classic, multi-joint exercise is as versatile and effective as any other move your gym has to offer. Athletes, weight loss exercisers, women, and anyone who sets foot in the gym (with the exception of a few, with certain serious injuries) should all squat. Here are just a few of the biggest reasons: Read More
Let’s learn to hate the expression “killing time”. Go after the things you want right now and enjoy the results. Let’s all, myself included, spend less time on the couch and more time putting in the work to eat right, exercise, and kick life’s butt.
Tennis elbow, golfer’s elbow, and other painful conditions of the upper arm can be caused by overuse and/or muscular imbalances in your forearm. Learn how to prevent and treat them, right here, with Dr. Ed Race and joetoproathlete.com online personal training.
Use this modified Mt. Climber movement for building abdominal strength. You’ll also need strong arms, shoulders, and back to maintain the correct position for the exercise.
Remember your goals every day, and stay hungry.
The Clean and Jerk is one of the most effective exercises the weightroom can offer. If you master proper form and program for it correctly, the Clean and Jerk can help you build strength, speed, power, kinesthetic awareness, and body coordination/control. However, Olympic movements like the Clean and Jerk are complex and intense. Many people are using them incorrectly; resulting in sub-par results or injury. Here are 3 tips to make your Clean and Jerk count: Read More
Try this overhead press from the split position. You’ll build balance, core strength, and shoulder mobility all in one simple motion!
Two heads are better than one. It’s not even close, either. Somehow, when like-thinking minds join together, their power is magnified exponentially. Something special happens when people are united for a common purpose. Many successful businesses are created and run by groups like this. We call them Mastermind Groups. Even Congress is, for all intents and purposes, a Mastermind Group in government.
If you have a goal, one of the best things you can do is put your head together with a group of people who can help. Find people who have already achieved what you seek, as well as others seeking it along with you. Discuss your goals regularly. Ask questions. Listen to feedback from multiple sources. Read More
When the muscles in our feet are weak, and our arch collapses, we call that flat feet. It can cause changes in our joint angles that lead to pain and/or injury in our knees and hips. Here’s what to look out for, and some ideas on preventing any issues.
It takes a lot of grip strength to hold a kettlebell in place, while completing this movement. Develop your grip, forearms, and chest; all with one challenging exercise.
Just don’t give up. It’s such a simple concept, but sometimes it can be so hard. Thomas Edison, responsible for the quote above, is the perfect person to take that advice from. When 10,000 of his attempts at creating the incandescent light bulb were unsuccessful, members of the press asked Edison how it felt to fail. He replied that he had not failed, but only found 10,000 ways that wouldn’t work; ultimately on his way to success.
Have you tried getting in shape before, and failed? Do you have fitness goals that seem unachievable? Just don’t give up.
Our feet are an important part of keeping fit and healthy. Proper footwear and foot care can go a long way in preventing conditions like plantar fasciitis. Are you wearing the right shoes for your workout?
Swimmer kicks will help you develop a strong low back and glutes, on your way to a stable core. Remember; it’s not all about your abs 😉
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
- 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
By special guest author Logan Cobb, BS, CPT, and Certified Athletic Trainer. Check him out at www.thefitnesslife.net
Just for fun this morning I googled “offseason football training” and I got approximately 9 million hits. Articles on everything from increasing speed, 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.
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!
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.