Use this exercise with a partner, or on your own, to build explosive power and learn to efficiently absorb impact in combat sports. Never be the one to “receive” the hit again. Be the one HITTING!
Use this exercise with a partner, or on your own, to build explosive power and learn to efficiently absorb impact in combat sports. Never be the one to “receive” the hit again. Be the one HITTING!
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 Outdated and largely unfounded ideas about youth training are causing many children and adolescents to miss out on the numerous benefits of a well-designed strength and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
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.
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
CHECK OUT THE VIDEO FIRST for the message that I’m here to share with the world.
Then remember this: 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
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.
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
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.
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.
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.
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.
Bruce Lee was one of the fittest and most athletic men ever. How did he get that way? He believed that anything was possible, and he had big dreams… but he knew that dreaming wasn’t enough. Lee understood that by taking ACTION, you can accomplish anything you can dream of.
Take action now. Become A Member to start your own custom online personal training program from a JoeToPro coach, and start building the body of your dreams today!
Have you ever seen a strongman competition, on television? If so, you’ve probably watched in awe as monstrous men performed amazing feats of strength. They pull trucks, lift huge logs, toss kegs, and generally carry or throw anything they can get their hands on.
It looks like fun, huh? Did you know that anyone can train like that? In fact, strongman training (or modified strongman training) makes a great addition to almost any training program. It has caught on, especially with athletes, because handling the oddly shaped implements used in strongman training has been shown to have a greater carry-over to functional strength than training with barbells/dumbbells alone.
Anyone with a desk job knows that lots of daily sitting can cause back pain. Hunching over a desk and computer all day leaves many with tight abs and shortened hip flexors. Prevent back pain now by training for good posture! Bridging is a great way to stretch out the tight muscles on the front of your body, including your abs and hip flexors. It takes some strength, but think of the shoulder workout as an added bonus.
Become A Member today for custom training from a JTP coach. Online personal training that gets results.
“Once you replace negative thoughts with positive ones, you’ll start having positive results.”
It’s true. These words of wisdom can apply to any part of life, but let’s talk fitness: Once you set your mind to your goals, and focus on them proactively, results won’t be far behind. Stop blaming your genetics and saying, “I can’t lose weight.” Replace those negative limitations that you’re placing on yourself with anticipation for the exciting change that’s about to happen! Imagine how great it’s going to feel to reach your fitness goals! Then start reaching them one small step at a time.
It seems to me that jogging is nothing more than running slowly. How is it that such a simple thing has become the topic of so much debate in the worlds of fitness and sports? Some coaches and trainers would have you believe that running a mile or more is sacrilegious. They’d tell you that running will make you fat and slow. Others swear by long runs as the only way to get in “cardio” shape. So who’s right?
First, let’s talk anti-jogging. It’s true that jogging isn’t a very effective method for fat loss. Actually, running long distances trains your body to store calories as efficiently as possible! Over the long haul, daily runs can also condition your body to burn muscle more readily than fat for energy during exercise. Distance running can contribute to loads of over-use injuries in the lower body, cause oxidative stress, hinder the development of proper spring mechanics, and more.
Try this movement to compensate for all of the pressing in your workouts, and avoid injury. You’ll also prevent posture problems and allow your body to reach higher strength potential.
“If you love life, you will not waste time; for time is what life is made of.”
I think about this quote whenever I’m tempted to “kill some time”. When I remember how valuable time is, I usually decide that it’s not something I want to waste!
HIIT, or High Intensity Interval Training, is a huge buzz –word in the fitness world, but not everyone uses it correctly to reach their goals. HIIT can help you lose fat, improve conditioning, or even help you get strong on a tight training schedule. The thing is, you’d use HIIT a little differently to achieve each goal. That’s especially true for athletes or the experienced trainee. Just throwing exercises randomly into a training session, without purposefully designing rep schemes and rest periods might work for a novice exerciser, but you’ll soon stop making progress. Let’s take a look at how to effectively design a program for each goal mentioned above. For our purposes, “Work” will refer to the amount of time (or number of reps) spent performing the exercise of your choice, during each set. “Rest” will mean the amount of time spent at rest, between bouts of work.
This is a great bodyweight exercise for core strength, shoulder stability, and flexibility. You’ll stretch your hamstrings, abs, and hip flexors. Try adding this to your warm-up or use in boot-camp workouts!
With JoeToProAthlete.com, I’m on a mission to find the world’s best gyms and strength coaches. I’ve already trained with some of the best, and visited some amazing facilities. I’ve trained with international weightlifting coaches, visited with Olympic athletes, and trained in Tim Tebow’s gym. Today, I want to introduce a newer gym, ready to take its place among the elite. I guarantee this place will reach the level of the others I mentioned.
Beyond Fit is a small training facility owned by Ia and Nichole Falo; two former collegiate athletes whose success in athletics is translating into big time results in functional fitness.
This travelling push-up variation is great for overall upper body strength. You’ll build power in your arms and chest, core strength, and more. I also love this exercise as part of a metabolic circuit. Give it a try.
The Turkish Get-Up is a great exercise for shoulder stability and core strength. You’ll basically just stand up while supporting a weight overhead, but there’s more to it than that. Learn the correct form and each step in the process in this video.
Use Snatch Pulls to build explosiveness in your Snatch (the competitive Olympic lift), or as a stand alone exercise to develop speed, power, and body control. Either way, this move will make you a better athlete.
The clean pull is a segment of an Olympic Clean. It can be used to build up to the full Clean, or by itself as a stand-alone exercise for explosive power.
The snatch is a great exercise for developing SPEED. You’ll also be working on power in your legs and core, body control, coordination, and more.
The explanation of the snatch given here is over-simplified. You’ll need to learn this complex movement from a certified and experienced weightlifting coach before you try it on your own. It could take weeks, or longer, to go through a progression of simpler exercises building up to executing a real snatch.
Isometric strength is the ability to contract your muscle in one fixed position. This is great for all grappling sports! Use this exercise to get stronger while maintaining a hold or position!
Anyone can benefit from adding goblet squats to your strength and conditioning routine, but these are especially good for beginners. If you can’t yet keep an upright torso when you back squat, try goblet squats.
Continuing education is part of the JTP mission to be the best, and to bring you the best service. Over the weekend, I was lucky enough to earn a new credential from USA Weightlifting; Joe Pascale, USAW Level 2- Advanced Sports Performance Coach.
Watch for some upcoming weightlifting features. Clean, jerk, snatch! I’ve got the bug right now…
Is this a book about strength and conditioning or functional fitness? No. Can you learn anything about training from this book? No. So what’s it doing on my blog? After reading this book, you’ll be inspired to accomplish any goal you’ve set. You’ll understand the human ability to overcome obstacles. That’s what I want for all of my clients and readers: for you to know that you can do anything, and that nothing can stop you. Boom.
Wow. Today, in North Carolina, I got to talk training with one of the baddest dudes on the planet. Bryce Saddoris is a First Lieutenant in the USMC. He’s also #3 on the USA Olympic Ladder for Greco Roman Wrestling. Bryce was a two time D1 All-American wrestler at the US Naval academy as well, and holds the record for most wins in the history of the program. Just this year he’s qualified for the CISM World Military Championships by placing 1st in the US Military Freestyle Wrestling Championships. He has also qualified for the Greco Roman World Trials by placing 3rd in the US Open Greco-Roman National Championships. Saddoris is a serious contender to make the US Olympic team for 2016. He is definitely someone worth learning from when it comes to training.
While on my mission to find the best gyms, strength coaches, and athletes to feature on JoeToPro, I visited Savannah, Georgia. There, I got to spend a couple of weeks training at a facility called D1 (http://www.d1sportstraining.com/). Sporting several locations in the South East, D1 is a true sports performance gym. The Savannah location is co-owned by Tim Tebow and Herschel Walker. They have trained tons of professional athletes in the NFL, NBA, MLB, and pro fight game. Some of my favorites include Chipper Jones, Peyton Manning, Vernon Davis, and Jermain Taylor. These guys know how to train. Seriously.
We’re on a mission to find the best techniques and philosophies the world has to offer for developing athletic fitness.