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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.

08 / 08 / 2017 1R
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. The training demands you put on your body can be very difficult at times. I know it, you know it. But, by making sure to get all of the vital nutrients your body needs at critical times like post-workout, you can be confident you’re doing the best you can to improve your performance and recovery. Ensuring you eat enough of the right types of protein-rich foods each day will go a long way towards accomplishing this, but in addition to whole foods, it’s important to consider what suppl...

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5 Reasons to Squat

Even if you’re no longer an athlete, squatting should still be the cornerstone of your training program.

06 / 08 / 2017 1R

The Difference Between Types of Proteins

Confused as to which type of protein supplement you should be taking, and when? Read on.

05 / 08 / 2017 1R
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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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.

03 / 08 / 2017 1R
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.

02 / 08 / 2017 1R

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.

31 / 07 / 2017 1R
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.

29 / 07 / 2017 1R
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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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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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.

26 / 07 / 2017 1R
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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