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Back To School Training Tips

Summer’s over, and class is back in session. Interested in making real progress this fall? With the start of a new semester upon us, it’s time to get things in order. And I’m not just talking about class schedules and social calendars; I’m talking about your training too. The start of a new semester is great time to wipe the slate clean and reassess your strength and conditioning routine. There are many different ways to refine your training, but there are concepts and tips I’d recommend you consider regardless of the training program you use. Some examples? Here are five that I tell e...

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The Vertical Jump Program - Vol. 1

A vertical jump program that works for Division 1 athletes will probably work for you... especially if you want to learn how to dunk. In my field, many will tell you there’s no greater display of power than the vertical jump, and they’re right. The ability to defy gravity pulling you back to earth is truly one of the greatest displays of power. And, let’s be honest, having some legit rise while posterizing anyone on the blacktop is just flat out cool. Joking aside, bounce is something my guys take very seriously, and our jump program is just as serious. Below I’m going to reveal our ...

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The Dangers of Diet Pills and Fat Burners

A closer look at fat burners, appetite suppressants, and carb blockers. You know that saying, “if it sounds too good to be true, it probably is”? Well truer words couldn’t be said when it comes to the ridiculous advertisements and claims made by distinctly Not 1R-Approved over-the-counter (OTC) fat loss supplements and diet pills. I mean, dudes, chances are really good that even if you wanted to look like this guy, you’re not going to, no matter how much Hydroxycut you take (and in my unwarranted opinion, that’s a good thing…): Yikes. And, sorry to disappoint you, but double doses of Q...

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Does Red Meat Cause Heart Disease?

Is too much red meat actually bad for you and your healthy diet? Chicken is your go-to. Fish can be too – i.e. when the lady friend is cooking salmon. Beef… not so sure? No matter how busy you’ve been planking or Tebowing, you still probably got the memo about red meat and its dicey rep. There was, of course, the 90’s mad cow epidemic that made beef the bad guy. Not to mention red meat’s more recent association with increased risk of a whole slew of health issues, particularly heart disease and cancer. Yeah, I know, you’re not so concerned with that stuff when you’re just trying to look g...

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Exercise Selection 101 - Lower Body Workouts

Discover the “method to the madness” and get the most out of your training sessions I don’t focus on training muscles specifically, but instead prefer to focus on training and improving movement patterns. It’s why I love incorporating “full-body” exercises into sessions such as turkish get-ups (TGU’s), cleans, crawling, and jumping drills, just to name a few. Of course, I do separate exercises out based on their muscle-area and movement emphasis. I’m big on “templates” and “categories” and love having a menu of movements I just “plug & play.” I simply refer to this menu, plug the appropria...

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A Low Carb Diet For Athletes

Staying energized, performing at your best, and cutting weight with a low carbohydrate diet. With so much talk about what the best diet program is (Paleo, terrible fads, etc), cutting weight can be extremely overwhelming. But if you happen to be working out at high intensities regularly, it’s going to be even tougher. Why? Because many popular weight loss strategies don’t work if you’re trying to perform at your best on a daily basis. As an athlete, you have numerous reasons to keep your body fat level down. You, for instance, may need to stay under a certain weight level to compete, o...

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Healthy and Unhealthy Fruit Smoothies

Are smoothes, like those from McDonald's, Jamba Juice, and Smoothie King, actually healthy? McDonald’s fruit smoothies. They say they’re made with real fruit, they taste great, they’re easy on the waistline, and they cost less than $3. But let’s face it, this is Mickey D’s we’re talking about; the creators of mechanically separated chicken and the 1/2 pound Mega Mac burger. There has got to be some sort of nutritional catch. Right? The truth is, McDonald’s smoothie isn’t the only frozen drink that contains unexpected, and often unwanted, ingredients. Like any other meal at a fast food ...

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The Importance of a Workout and Food Journal

If you're serious about your workouts and diet, you should get serious about a fitness and nutrition journal. Many, in exercising and dieting, do so with a journal. Many (probably more) do not. But why are journals or logs helpful, and why should you consider keeping one? Journals allow you, or rather, force you, to plan goals, think about periodization, adhere to different rep patterns, track progress, maintain a level of exertion, and hold yourself accountable to that process. Research has proven those trying to lose weight are more successful when doing so with a journal than those ...

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Top 10 Foods for Your Dorm Room

Sick of living off Ramen, Easy Mac, and Pop Tarts? Read on for healthy, 1R-Approved, snacks. Now that Carolyn has told you how to avoid the dreaded (though not inevitable!) Freshman 15, and given you a list of the healthiest foods under a dollar, here’s a shopping list to make keeping the weight off that much easier. 1. Popcorn Think of it as a high-fiber replacement for those dreaded processed Dorito’s. This is a great way to get your salt fix without all the added calories and artificial orange coloring. (Have you seen those commercials where the fake cheese actually glows in the dark?...

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The Importance of Grip Training

Want to improve your overall upper body strength? Enhance your grip strength. Introduction Grip training tends to be either completely neglected, or just tacked onto the end of the workout and rushed through. Which is unfortunate because those approaches (or lack of an approach) place a limit on athletic potential and upper body strength. It’s a cliché, but you really are only as strong as your weakest link. It doesn’t matter if you can bench or squat a lot, for if you can’t transfer that force through your hands, you’re not performing at the level you should be. So ask yourself, are ...

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The Do's and Don'ts of Sunday Funday

Whether watching the game on the couch or tailgating elsewhere, these tips will help you healthily throughout football season. Listen, to be honest I don’t know too much about football. But I do know plenty about tailgating. And regardless of whether or not you’re concerned with your weight, a Sunday Funday binge session does not increase your odds of winning your fantasy football league. Your washboard abs will still appreciate some healthier decision making, right? Lets start in the AM. Beers and Eggs on tap? Hit up those EGGS! Eating breakfast will keep you satiated so you don'...

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Creating the Perfect Pre/Post Workout Shake

Maximizing your results starts with the food, protein, and supplement, choices you make around your workouts. The harder you train in the gym or on the field, the more important it becomes to properly fuel your body with athlete-relevant nutrition throughout the day. The food choices you make at each meal will significantly influence how strong you are, how well you perform, and how quickly you recover. Make poor food choices and you’ll lose lean muscle mass, gain body fat, and grow weaker every day. That simple. No two meals may be as important as the one just before you workout, and ...

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The Modified Warrior Diet for Fat Loss

If 5-6 meals a day isn’t getting you the results you’re looking for, try this diet and lose weight fast. Popularized by many bodybuilding magazines, eating 5-6 meals a day every 2-3 hours is often recommended to athletes looking to either pack on mass, or as a method for fat loss. But after experimenting with this eating approach I don’t recommend it anymore. The major issue is, eating every 2-3 hours is extremely hard on your digestive system, especially when eating big meals throughout the day. My body didn’t feel right, my energy levels were low throughout the day, and I didn’t see the ...

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Why Do ACL Injuries Occur in Female Athletes?

A breakdown of what causes ACL injuries in female athletes. No injury strikes more fear into the hearts of athletes and coaches than an ACL tear. ACL injuries are especially devastating because of the arduous rehabilitation process, the difficulty in regaining pre-injury competitive levels, and the increased risk for arthritis that occursdue to limited mobility. Unfortunately they’re all too common. I remember sitting in a room with 10 of my football teammates in college and realizing that I was just one of two people in the entire room that had never experienced an ACL tear. And yet, d...

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Five Exercises MMA Athletes Should Be Doing

These great strength exercises will “lay the foundation” for better athletic performance when added to your workout routine. I really enjoy developing workout programs and circuits for my clients and athletes, and over the years, I’ve incorporated every tool you can imagine - dumbbells, barbells, tires, sleds, prowler, TRX, Ultimate Sandbags, Kamagon Ball, Home Depot hardware section creations, and many more. But with more experience and knowledge, the more I start to conform to the “less is more” theory. While I love experimenting and trying new methods and tools, when it comes to the m...

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Faster Recovery without the Cardio

Hate cardio? No sweat, as this recovery workout may be the better option. Q: Honestly I’m sore as hell after some of these 1R workouts. Any thoughts on how I can recover faster without jogging a few miles between workouts? A: If there’s one thing we hate at 1R, it’s long, slow, cardio… Be worse. But we can’t deny that a few miles between workouts does help significantly reduce the lactic acid responsible for your soreness. However if you’re like us and simply can’t stand dialing the treadmill in at 8 for 20-25 minutes, here’s an alternative that’ll not only speed up your recovery, but may...

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Aug 2017

Weighted Dip Program

If you want to build the muscle and strength neccesary to do more dips, this article will get you there. The dip is a huge bang for your buck upper body exercise in developing strength and size in all the muscles used for pushing. Now that you know how to do it, the next step is to make sure that you do sets of 10 properly. If you think you’re a tough guy, just scroll to the bottom of the article, because I have something right up your alley. Scenario 1: You can’t get all the way down and up. Maybe you have long arms or whatever the reason maybe. There are a few easy ways to work...

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Tips for Beating Lower-Back Pain

Bad back holding you back (see what we did there?)? Here’s how you get back to 100%. It’s no secret lower back pain is a wide spread problem. In fact, according to the New England Journal of Medicine1, 82% of you reading this probably have some sort of bulging disc you aren’t aware of. Oh, you’re not hurting? Irrelevant, as the study looked at asymptomatic individuals from all age ranges, including young, active people just like you! That’s pretty scary stuff, and it demonstrates the importance of keeping your lower back healthy. For even if you feel like it may be strong, you just one mi...

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Upper Body Trap Bar Exercises

Thought the trap bar was only used for lower body strength training? Start adding these upper body exercises to your workout plan and see your results take off. With my article on the 5 Trap Bar Exercises You’re Not Doing, I already gave you a taste of how the trap bar can be used to push your strength gains to the next level. But, as I’m sure you noticed, all of the exercises discussed were lower body and core focused. Not that focusing on core strength is a bad thing (as it will assuredly do much more for your body composition and athletic performance than endless bicep curls do) but p...

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Top 5 Swiss Ball Exercises

Stop looking at that swiss ball in the corner of your gym and put it to use with these exercises that will challenge your balance, coordination, and core strength. They’re found in every collegiate weight room, every private training facility, and in nearly every home across the country. They come in many colors, shapes, and sizes and they’ve been one of the biggest crazes in strength and conditioning over the past 10 years. Still haven’t guessed? I’m talking about the swiss ball (also known as a stability ball, physioball, or core ball, etc but I’m sure the title already gave th...

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