Skip to main content
Critical Component Series - Metabolic Conditioning

Want to get to the next level? Adding metabolic conditioning to your strength training will help get you there. In this 6-part series, I will briefly explain the essential pieces of 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) Regeneration Time Having discussed the first four parts of this series (I, II, III, IV), it’s time for...

Read more
The Difference Between Saturated Fat, Unsaturated Fat, and Trans Fat

Learn what Saturated Fats, Unsaturated Fats, and Trans Fats are, along with which fats are actually healthy for you. Are you a fat-o-phobe?? Lots of people are - and understandably so – with food labels screaming “low-fat” at you, food manufacturers don't make understanding labels easy. So here’s the deal: Fat has more calories by weight than do protein or carbs (9cals per gram vs 4cals per gram). The thing is, you probably eat a lot less of it. Fats are responsible for making food have flavor and texture. They are not typically the basis of meals, as protein (meat, poultry, fish and d...

Read more


Dec 2017

Top Baseball Player Workouts

If you’re serious about your game then include these exercises into your workout program. Let’s face it, most high school and college baseball players are weak as hell. The problem though lies not in their effort, but with their off season training programs. Too often baseball players are simply performing the WRONG exercises! High school and college baseball players need to get strong, especially in their lower half, as power is generated from your hips, thighs, and glutes. Which means, without a solid foundation and a solid workout program you’ll never maximize your potential as a p...

Read more
Improving the BIG THREE: Part 1 Squat Drills

Next level size, strength, and speed begin with a strong squat. Here are the drills to help you move big boy, next level, weight. The sport of powerlifting is comprised of three main movements: The bench, the squat and the deadlift. These exercises are used in competition because, between them, you’re literally working every single muscle in your body. But no movement has a higher correlation to improved strength, speed and, athletic performance than the king of all exercises: the squat. It’s why I firmly believe some form of squatting should be included in every strength training routi...

Read more
Critical Component Series - Flexibility Training

To achieve optimal results, you must integrate flexibility movements into your program. 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 Energy System Development Regeneration Time Having talked through dynamic warmup, explosive medicine ball movements, and strength training, let’s now move onto an often overl...

Read more

NCAA Legal and Illegal Supplements

What's NCAA legal and what supplements are illegal?

29 / 11 / 2017 1Result
Workout Lagging? Here's Six Reasons Why

No longer excited for your workouts? Here are a few ways to improve your workout motivation. You know that in order for your sports performance to improve, strength training at 110% is a table stakes requirement. Whether you’re looking to compete at a high level, or just trying to look and feel better, the commitment to getting bigger, faster, and stronger must be there. Why then can't you work up the motivation to get dressed and stick to your workout routine? Why would you rather skip training altogether, even when you know you’re only hurting yourself? While lulls in motivation fr...

Read more


Nov 2017

DIY Sports Drinks

Scared of “caramel coloring”? Looking to save a few bucks? Here’s how to a make cheap, easy sport drink at home! The benefits of homemade foods and beverages are fairly self-evident: they taste better, they’re easier on the wallet, and they don’t require a scientist to decipher their processed nutrition facts. Not to mention, your food dollars are supporting producers of fresh, natural ingredients versus a multi-billion dollar food manufacturer that makes the majority of its products from corn (okay, maybe that doesn’t bother you, but it should!). The sport drink though can be trickier...

Read more
Gatorade’s Mystery Ingredients

What's in Gatorade, your go-to carbohydrate and electrolyte beverage. Training for the Philadelphia Marathon has had me downing my fair share of Gatorade and other sports drinks over the past several months. And though I’d normally advocate for fresher, more natural, not-flourescent-or-in-powdered-form foods, it can be admittedly tough to resist the temptation of grabbing a cold cup at the finish line of a race, or filling up a bottle for a training run. And for good reason, as Gatorade has dedicated a huge amount of time and money to producing a drink that’s not only optimal for proper ...

Read more

Gluten-Free For Athletes: Pt. 1

What is gluten, and is it our diet's latest nemesis?

27 / 11 / 2017 1R
Healthy and Unhealthy Options At McDonalds

Is it possible to contain calories and eat healthy at McDonalds’s?! How to avoid fast food self-sabotage. Did you know that 46 million people eat at McDonald’s each day?! That’s more than the entire population of Spain. Talk about a global phenomenon. Whether for reasons of enjoyment or out of necessity, we inevitably end up at this fast food joint once in a blue moon. While McDonald’s may not be our cuisine of choice, there are ways to choose a relatively healthy meal that doesn’t sabotage our workout regimens or ruin our diets with a calorie bomb. Just because Ronald McDonald sports a ...

Read more

A Different Approach To Fitness Goals

Getting into better shape starts with looking at how the opposite sex trains.

27 / 11 / 2017 1Result

Tips On Maintaining New Year’s Resolution

Keeping your diet in check and following through on your resolutions is as simple as following these steps.

26 / 11 / 2017 1Result
Learn to Love the Leg Press

While squatting may be the cornerstone of your training program, these leg press variations will help take your strength gains to the next level. I have no doubt that 1R readers smartly spend most of their gym time hauling barbells and heaving dumbbells, but that doesn’t mean there isn’t room for oft-maligned weight machines. The humble leg press is a strong candidate for inclusion in your training routine, and below I’ll discuss why it’s a great tool for every type of lifter. The Novice The biggest criticism of the leg press is that you can extend the range of motion by flexing your ...

Read more
Arm Exercises for the Holidays

These arm exercises may very well be the best present you get this year. It’s late December and you’ve been squatting, deadlifting, and benching your way through the fall and into winter… as you should be. But now that the holidays are here, and you’re more than likely in a deload week, which means there’s no better time to reward yourself with the gift that keeps on giving. No I’m not talking about Ugg slippers, iPad’s, or Tickle Me Elmo’s… I’m talking about the best arms exercises you’ve probably never seen before! Mix these in over the extended break and I guarantee you’ll be feeling...

Read more

Speed Enhancement Workouts

Who isn't interested in learning how to become a faster runner?

23 / 11 / 2017 1Result
Stronger or “Fitter” - What Are Your Training Goals?

Taking a closer look at the benefits of Crossfit, P90x, and other fad workouts for serious athletes. Current training crazes like CrossFit, Insanity, P90X, and the 300 workout, have prompted so many questions from athletes as to why they’re not a part of their prescribed strength training program that it came time clear the air. To do so, I’ve compiled my thoughts on each training aspect below in the hopes of giving better direction to athletes who are intrigued by the marketing hype. Without further delay, let’s tackle the most popular first: CrossFit These workouts tend to vary in natu...

Read more
Critical Component Series - Strength Training

You can’t shoot a cannon out of a canoe. Here’s how to use strength training to construct a strong foundation for optimal performance. In this 6-part series, I will explain each of the essential pieces that comprise a complete strength and conditioning program for an MMA athlete. The six components are: Dynamic Warm-Up Explosive Medicine Ball Movements MMA-Specific Resistance Training Flexibility Energy System Development Regeneration Time Having discussed the importance of a dynamic warmup, and explosive movements, it’s time now to move onto the meat and...

Read more
The OneResult Winter Program - Phase 1

If you’ve been looking for a training program to help you build muscle, gain strength, and drop body fat this winter, continue reading. Fail to plan is planning to fail. This rings particularly true when discussing exercise programs. You wouldn’t travel somewhere you’ve never been before without having directions would you? If your fitness goals are supposed to take you somewhere “new,” such as increased strength, weight loss, looking better naked, etc. then you need a road map to help you get there. This is Phase 1 of a three phase (12 week) training program that will help you get stro...

Read more
Alternative Protein Sources

Break out of your diet rut with these frequently neglected protein sources. Traditional “bodybuilding foods” like chicken, eggs, protein powder, and tuna are staples for a reason: they’re all high and lean-protein, relatively-low fat, and easy to prepare. They can though turn eating into a tedious affair. To help offset that boredom, here are 8 foods that pack not only protein, but a variety of flavors and vital nutrients. I’ve included relative protein contents for each of them, though note that different amino acid profiles can affect how your body uses protein. Typically, vegetable s...

Read more