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Add Pounds Onto Your Bench Press

Everyone wants to increase their numbers on the bench press. Here’s how add the muscle and strength to actually do it. With winter around the corner and worse weather on the way there’s no better time to get back into the weight room and start moving around the steel. Everyone wants to bench big weight, whether it is 185, 225, 315, 405, and this period is your opportunity to break that plateau you’ve been struggling with. However, if you’re going to take your numbers to a place they’ve never been before, you’ve got to mix up your workouts and focus on exercises that target the weak part ...

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The Benefits of Glutamine Supplementation

What is glutamine, and how can this supplement improve your recovery, reduce stress, and take you strength training to the next level? Any athlete who truly trains hard understands the importance of recovering well. For if you aren’t recovering from workout to workout, each time you hit the gym you’re essentially moving backwards instead of forward. Why? Because every time you train you tear your muscles down. Proper recovery allows you to rebuild muscle tissue so that you’re able to get bigger, faster, and stronger. No recovery, means no progress... and nobody wants that. Fortunately, ...

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Choosing Your Perfect Protein Supplement

Confused as to what protein supplements you should buy to help you accomplish your training goals? Read on.



07 / 08 / 2017 1R

06

Aug 2017

5 Reasons to Squat

Even if you’re no longer an athlete, squatting should still be the cornerstone of your training program. We’ve all heard athletes say (or have said ourselves…) that after sports, “I will NEVER, EVERRRR squat again.” Bad idea. Squatting, even with light to moderate weight for partial or full depth (that’s right, sets don’t have to be miserable, below 90°, and crushingly heavy), can greatly impact your health and quality of life. There are many reasons why squatting should play a major role in your training program, and the points below will help you understand their importance, even if yo...

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The Difference Between Types of Proteins

Confused as to which type of protein supplement you should be taking, and when? Read on. There was a time when adding a little extra protein to your diet involved tossing back a few raw eggs, Rocky-style. Unfortunately, even if you could stomach the texture, there was always the very real threat of food poisoning. Thankfully, those days are long gone. In the past two decades, proteins have become much safer, more convenient, and a helluva lot tastier too. High protein foods and protein supplements are now ubiquitous across the web, on store shelves, and in the daily regimens of athl...

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A Functional Warm Up Routine for Athletes

Tired of pulling muscles, feeling tight, or not performing at your best? Change the way you warm-up and you'll improve your athletic perfomance. Having already discussed the foundations that make functional training truly functional, let’s now pair it with a functional warm-up to really help you maximize your results on, and off, the field. This warm-up won’t take more than 10 minutes, but I guarantee it’ll leave you more prepared for your workout than you’ve ever been. There’s been much debate within the strength and conditioning community about the benefits of dynamic stretching v...

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Swiss Ball Training for Combat Athletes

A few training exercises and techniques to help you look and feel like an MMA fighter using the swiss ball. For years I’d poked fun at the trainers using the swiss ball for squats, presses, and any other gimmicky movement seen on an infomerical, or in some low budget fitness magazine. Don’t get me wrong, these people STILL deserve to be ridiculed and I’ll happily continue to make fun of them, but I’ll admit that the Swiss ball, when used correctly, can actually be a valuable tool in your arsenal. The movements I’ll discuss below are just a few of the ones I do almost daily as part of...

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03

Aug 2017

The Curl and Press

An introduction to best biceps exercise of the 21st century. This complex movement will work your arms, shoulders, and core, all at the same time. If you just look at the title you’re probably saying to yourself, “this dude has lost his mind. That isn’t a hard exercise.” As always, you’re right, but I’m going to tinker with it a bit, throw in a little spice and bring to you, what might be one of the craziest core/upper body exercises you ever do to build muscle and gain strength. A lot of people think that you need to add a stability ball or a med ball or some goofy toy to make an exerc...

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The Best Exercises for Female Athletes

Looking for exercises that will help maximize athletic performance and develop a more toned physique? You’ve come to the right place. You’re a girl, and you’re an athlete. You train extremely hard for your sport... and to look better too (guys, don’t kid yourselves - you care about how you look too). The catch is, working out in not enough. It’s what you do during those workouts that actually matter. Which is why, below, I’ll outline the best exercises for you, the female athlete. Exercises that will help you develop lean, toned muscle mass so that you can perform better, and look better t...

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Grass-Fed Beef vs. Corn-Fed Beef

Grass-fed or corn-fed? Find out how your red meat purchasing habits can impact your health and nutrition, the environment, and animal welfare. In a far away land long, long ago our cows grazed in grass pastures, were impregnated naturally, offered milk to farmers only when pregnant or postpartum, and had their lives taken humanely for beef only upon reaching a ripe old age. In the minds of many, this is still the picture of American agriculture, though our methods of food production and animal husbandry have strayed significantly from this picturesque agrarian dream. Unfortunately, commer...

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Fat Loss Planning Pt. 3:  Environment and Progress Tracking

Set yourself up for weight loss success with these techniques. In Pt.1 and Pt.2, we reviewed the nuts and bolts of losing fat. Now we’ll examine how to eliminate distractions and track your weight loss progress. Setting the Right Environment Assert Your Plans Publicly If your friends, family, and coworkers don’t know you’re dieting, they can’t help you meet your goals by offering diet-friendly options or refraining from inviting you out to the bar and/or all-you-can-eat buffets. It’s important to firmly announce your intentions so that you’re held accountable. There are all sorts o...

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An Athlete’s Workout Program Checklist

Not all of us have the luxury of having access to D1 strength coaches. For those that don’t, here’s your outline. Strength & conditioning is becoming ever more important in athletic performance and longevity leaving many athletes to train without a coach’s supervision and guidance. The result is programs that are both poorly advised and lacking in multiple areas. Of course, it’s unreasonable, perhaps impossible, to expect all athletes to get an S&C coach. What is plausible though is to provide a checklist identifying essential programming criteria that athletes can follow when constructing...

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5 Tips for Putting on Lean Muscle Mass and Size

Wanna know how to add muscle? Eat Better. These 5 tips will help you put on good, lean, muscle. So you wanna put on weight and get jacked because, well, why the hell wouldn’t you? You’ve looked through 1R, picked up a workout plan, and maybe thought to yourself, “Yeah this workout plan is money, and I’m down with weight gainers and creatine, but this nutrition plan thing is NOT my style…” Join the club. “Diets” aren’t fun, and if you’re like me, you’re probably just looking for an easier way to get the same results. Well, you’re in luck you animals. If a nutrition plan is too hard to ...

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Plank Variations You Have to Try

These core exercises will take ab workouts to the next level. The plank’s an exercise that’s been around for some time now, and I’ve used it for years with clients of all ages and abilities. From 75 year old housewives to current UFC champions, the plank exercise is a staple in their workout programs. What is the Plank? The Plank, or “hover plank,” is an isometric exercise where you begin face down on the ground. Tuck your toes, engage your torso and line up your elbows directly underneath your shoulders. Now lift your abs, hips, and legs off of the ground leaving the only points of cont...

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The Unhealthy Truth About Vitamin Water

Vitamin Water labels and ads are both pretty and incredibly well marketed, but lets talk about what’s actually in Vitamin Water. Vitamin Water. Sounds ideal, right? Vitamin infused water. What could I possibly have to hate on about that? I mean, it's not like we're talking about fat burners!   Well, to be honest, there are a few things. While Vitamin Water labels and ads are very aesthetically pleasing and incredibly well marketed, lets talk about what’s going on the inside of that bottle. Hey, all you athletes out there, did you know that certain flavors of vitamin water can cause yo...

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29

Jul 2017

Abs Exercises for MMA

Think your core is MMA-ready? Give Doug Balzarini's 8 MMA abs exercises a shot to find out. The “core”, “trunk”, “torso”, “belly”, “stomach”, “abs”, “6-pack”… The terminology alone confuses me. It would seem, somewhere along the way, the definition of one’s core has gotten lost in translation. I cringe every time I hear someone say it’s, “time to blast the core,” only to then lay on the floor and begin crunching away for 5 minutes to get that good burn. Which is to say, we need to better understand what the core really is, and how best to train it. One term for the core I actually do like...

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Are You Working Out Hard Enough?

Your workout intensity could be preventing you from building muscle and gaining strength. Here's how to fix that. Many athletes will sign letters of intent this upcoming year. Many were All-State, stars of their respective teams. And many will think, having signed that letter, that it’s cruise control time. Those are the athletes you’ll never hear from again. As a strength and conditioning coach I see this script play out time and time again. Incoming athletes hit campus with little strength training experience, having, to that point, solely relied upon their natural talent to succee...

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27

Jul 2017

Static Stretching for Athletes

Everything you need to know as an athlete about increasing your performance and flexibility starts here.  “You should never static stretch before a game, only after.” “Only stretch a warm muscle.” “I only stretch the muscles that I feel are tight.” There are a lot of myths and false statements about static stretching floating around. The terms only and never rarely apply in speaking about training, but they’re even less applicable when it comes to static stretching warm-ups and cool downs. In part 1 of the stretching series, I’ll lay out the what, when, where, why and how of static str...

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How Many Calories Are You Burning?

Looking for alternatives to cardio? This article will make sure you get the biggest bang for your buck. I’m sure working out and staying in shape is high on your priority list, because, well, you’re reading this. Unfortunately, sometimes doing the same ol’ workout, at the same ol’ gym, grows at first repetitive, and eventually dreadfully dull. So for those looking for new and exciting (read: not dreadfully dull) ways to burn calories and stay in shape, read on. When it comes to picking a new form of cardio, it’s important to know what you’re getting into from a calorie expenditure persp...

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The Wrestler Workout Guide

A strength training program for the wrestling off-season Wrestlers are notorious for their insane dedication to their sport. In the off-season, wrestlers spend hours upon hours on the mat at their schools and clubs perfecting their craft. This dedication to their technique during the off-season can provide remarkable results in their season. These off-season programs though, in many instances, are missing a key ingredient: strength training. Wrestlers believe that, if they’re consistently practicing their sport (mat work) and conditioning (mostly long distance running), they’ll maximiz...

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