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Critical Component Series - Explosive Medicine Ball Movements

Power is king. Improve your power and dominate your competition with these simple and effective movements. In this 6-part series, I will briefly explain the essential pieces that comprise a complete strength and conditioning program for MMA athletes. The six components are: Dynamic Warm-Up Explosive Medicine Ball Movements MMA-Specific Resistance Training Flexibility Energy System Development Regeneration Time Having discussed why the dynamic warm-up begins any workout we perform at camp, it makes sense to now look at so...

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Fat Loss Planning Pt. 5: Individualizing Your Diet

Create the best diet approach for your goals and lifestyle. In Parts 1, 2, 3, and 4, we discussed the components of fat loss. Now we’ll assemble these parts to cater to your individual needs. Fat Loss for the Athlete Let’s say you’re a running back for a D-III football team who needs to cut ten pounds of fat to help your speed. It’s the start of offseason conditioning, so you’ll lift and then run conditioning drills on Monday, Wednesday, and Friday, for a total of six intense sessions every week from winter until the start of two-a-days. Weights are very early in the morning, conditio...

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Adding Dietary Fiber to Your Diet

A closer look at the top five ways that dietary fiber and other facts affect your “regularity,” and prevent constipation. Let’s talk about a very cringe-worthy topic for many: bathroom habits. Girls, for years you’ve tried for years to pretend like undigested food simply dissolves into thin air. Dudes, for reasons I’ll never understand, you seem to love being as descriptive with your movements and battles with constipation as possible. Sick. But, regardless of whether or not you want to discuss the in-depth details with your friends, “regularity” as we’ll call it, is insanely important f...

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15

Nov 2017

Top Five Worst Thanksgiving Foods

A list of five terribly unhealthy foods to go easy on this Thanksgiving. Turkey day is almost here, dudes. The average person eats 4300 calories and 229g of fat on Thanksgiving Day. That’s enough for 2+ days for many of us. To burn that off, think about this: as a 125lb girl, you would have to run 42 miles (at 7mi/h) or jump rope for 7 hrs straight. As a 200lb guy, you could lift weights for 15 hours, or, maybe you’ll enjoy this more, engage in moderate sexual activity for 30 HOURS. Yeah, good luck finding a girl who’s down for that. Turkey gets a bad rap for making you tired because i...

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Improving the BIG THREE: Part 3 Deadlift Drills

Want to become a better athlete? Then get better at performing the “athlete’s lift!” Let’s go 1R. The deadlift is my favorite athlete exercise because it helps develop the muscles in the upper back, glutes, hamstrings and grip. As all of these muscles are of paramount importance to athletes, the light should have immediately clicked on… Deadlifts will make me better! Some don’t understand the difference between a squat and a deadlift, but it’s rather simple to distinguish the two: the squat is more of a knee or quad dominant exercise, as opposed to the deadlift which is a hip dominant exe...

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15

Nov 2017

Why You Should Take CLA

If your goal is to burn fat and lose weight, perhaps it’s time you start supplementing with CLA. One supplement with serious upside, but without the recognition of protein powder, creatine, glutamine, or fish oil, is CLA. But what does CLA do and how can it help you? Simply put, numerous studies show this fatty acid supplement, which is naturally found in protein sources like eggs and grass-fed beef, aids weight loss and helps burn body fat. But (insert infomercial voice here) that’s not all! Let’s have a quick look at the many reasons CLA is worth adding to your daily supplement routine. ...

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Why Women Can't "Bulk" Up Lifting Weights

  Everyone's heard the myths and misconceptions about girls and lifting heavy weights. This article sets the record straight. When coaches call and ask how I design programs for our men’s and women’s programs they are sometimes surprised by my answer (and really shouldn’t be). The basic concept of both programs is exactly the same! Both focus on strength and power development through the use of multi-joint exercises (like the Olympic lifts and squatting), bodyweight exercises (push ups and pull-ups) and exercises that focus the hamstring, glutes and the lower back. The bottom line is that...

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The Best Supplements to Gain Weight

Here are the nutritional supplements you need to gain weight. If you’d like to pack on lean muscle mass, there are three things you’ll need: A heavy strength training workout program that provides an overloading stimulus to your muscle cells A higher calorie diet plan that allows you to be in a calorie surplus A line-up of top quality supplements that are going to support your gym and diet efforts Fortunately for you, OneResult provides all three. However, many athletes don’t get the results they want because they’re missing one, or more, of these elements. Before ...

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14

Nov 2017

Gym Bag Essentials

These workout tools will help you get the results you’re looking for from your training program. My gym bag has become a toolbox that ensures my training sessions are never held up by unexpected problems. Tight IT band? Roll it on a tennis ball. All the pulley stations occupied when it’s time for ab pull-downs? Break out the ab wheel. Forget what the last workout was? Check the logbook. Believe it or not, these tools can provide a significant boost to your muscle and strength gains. Here’s a list of gear you’ll always find in my bag. The Essentials Logbook You’ll need a logbook ...

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The Best Kettlebell Exercises for Power Endurance

How kettlebell training can help improve your strength, power, and athletic performance. It’s acknowledged kettlebells are a great tool for increasing power, endurance, and work capacity, but there would seem to be two tiers of exercises with them. Popular, classic kettlebell exercises, like the snatch, clean, and jerk. And lesser known kettebell exercises that are equally adept at improving athletic performance. Here we’ll discuss both groups, as they will all help you add lean muscle mass and improve your power endurance as quickly as possible. Hope you’re ready, because here we go… One...

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Critical Component Series - Recovery

Everyone, and I do mean everyone, needs a day off for rest and recovery. Incorporate these techniques into your routine for optimal results. In this 6-part series, I will briefly explain the essential pieces that comprise a complete strength and conditioning program for a MMA athlete. The six components are: Dynamic Warm-Up Explosive Medicine Ball Movements MMA-Specific Resistance Training Flexibility Metabolic Conditioning or Energy System Development (ESD) Rest and Recovery Having gone through all of the physical mo...

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Bench Press Power Training

Want to learn how to bench press more weight? Read on… So you want to improve your bench press? Well, just so you know, it won’t magically happen by just adding more weight to the bar. My biggest bench press gains have come from taking a step back from max effort work, and focusing instead on speed work. I stopped worrying about the weight, and started worrying about how fast I could move the bar. In a six week span I took my close grip bench press from 275 X 3 to 315 X 3 EASY, with visual proof here: Making 295 look like a warm-up… 315 X 3 with a rep or two in the tank… During thi...

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12

Nov 2017

Top Snacks For Max Performance!

A healthy diet is sustained by these healthy snacks. What makes a healthy snack? When broken down, they’re nutrient dense, low calorie, and filling. Why are these the three main criteria used to select the top 5 healthy snacks? Three reasons: Nutrient dense snacks act as slow burning fuel, providing energy to last until your next meal, while building/repairing muscle for your body to function at an optimal level. That means you’ll get the pick-me up you need, even when pressed for time. Low calorie snacks won’t completely sabotage your healthy diet. This point is somewhat se...

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Exercise Selection 101 - Torso Training

These core exercises will help you get the most out of your strength training. I don’t train muscles specifically, preferring instead to focus on training and improving movement patterns. It’s why I love “full-body” exercises like turkish get-ups (TGU’s), cleans, crawling, and jumping drills. Which isn’t to say that I don’t separate exercises out based on their muscle-area and movement emphasis, because I’m big on “templates” and “categories.” Having a menu of movements to plug and play really helps to simply the construction of a routine. These templates are forever evolving, but there...

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The 10 Worst Foods You Ate As a Kid

Childhood favorites that are, simply put, bad for you. Below is a list of the worst foods you ate as a kid. Do you know how much crap you ate as a kid? If you grew up in the 80’s or 90’s, it’s likely you were a victim of frozen meals and instant potatoes. The terribly unhealthy for you processed food industry meant your parents could regain a social life by leaving a 16 year-old babysitter to make you dinner. Good news for you for a few reasons: Your parents were paying a hot girl to pay attention to only you… Great for bragging rights You were allowed to stay up late watchin...

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1R Contributor Spotlight: Jay DeMayo

An exclusive interview with University of Richmond Strength and Conditioning Coach, Jay DeMayo. Jay DeMayo has been a 1R staple since day one, providing articles on everything from the ever popular Back to the Basics Series, to the 100 Rep Challenge. A former college soccer player, Jay has been working as the Head Basketball Strength Coach at the University of Richmond since 2005 where he’s worked with numerous professional athletes including Tim Hightower, Lawrence Sidbury, and Justin Harper. We caught up with Jay to discuss strength training, freak athletes, and adjusting to athletics at...

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Are You Working Out Or Warming Up?

Are you training hard enough to improve your athletic performance? Answer these four questions and you'll be on the right track.



11 / 11 / 2017 1Result

Activate Your CNS For Peak Performance

Warming up your Central Nervous System prior to working out will help you maximize your power, speed, and performance.



10 / 11 / 2017 1Result
Meal Planning For a Healthy Pre-Game

Don't erase months of training because of a poor pregame meal. Eat healthily and be prepared with these pieces of advice. Timing, food choice, and portion size are all keys in planning your final meal(s) before competition. While some athletes can stomach just about anything, most will battle pregame jitters. Knowing that, here are some general principles for fueling your body, without disrupting your stomach, when it’s time to perform. This might sound crazy, but on game day it usually takes your body extra time to digest meals. Thus, you should plan to eat your final, full, pre-game m...

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The Importance of Post-Workout Nutrition

Building muscle and improving your athletic performance starts with your post-workout nutrition. If getting the most out of your workout is important to you, then putting the most into the workout should be equally as important. In my last article, “Run before you lift, or lift before you run”, I covered the topic of exercise order and more importantly its role in burning fat. Since the order in which you place exercises is important, so too are the meals that surround your training, espeically if you're an athlete. The post-activity (workout, practice, or competition) meal sets up th...

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