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The Effects of Alcohol on Athletic Performance

At what point does your drinking alcohol start impacting your athletic performance? We all know that too much alcohol is bad for us. The headaches, the dry mouth, and the next moning hangovers are our body’s way of saying we did something we shouldn’t have. But even though we know it’s bad, we still drink and occasionally end up hung over. While I’d love to stand on my soapbox and tell you never to drink, I was a college athlete and acknowledge the chances of that happening are slim to none. So instead of preaching to the deaf, I’ll offer some tips to help you alleviate the residual e...

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The Benefits of Dynamic Stretching

The days of traditional stretching right before games, practices, and workouts are over. Time to learn about dynamic warmups. So you understand how to use static stretching to increase your flexibility, but what should you be doing right before games, practices, and workouts to really maximize your performance and decrease your chances of injury? You should be doing dynamic stretches (also called a dynamic warm up). Walk into any collegiate weight room, gym, or sports field in America and you’ll see the athletes doing things like walking knee hugs, lateral lunges and inverted toe touches ...

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The Best Single Leg Exercises for Athletes

These single leg exercises may make you cry at first, but in time they’ll help you build muscle, gain strength, and improve your athletic performance. Leg strength is vital to develop in any sports performance program. It’s why squats, deadlifts, cleans, snatches, and more recently weighted hip thrusts are all used to increase strength, power, and agility. But while squats and deadlifts have for years been the foundation of my programs, the downside is they never work one leg at a time. So what’s the big deal about single leg training? Well, for athletes, and even those simply trying to...

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5 Fitness Tools 1R Endorses

With all of the “greatest piece of fitness equipment ever created… EVER!” noise out there, what fitness tools actually yield results? 1R’s got you covered. Every time you turn the TV on there’s another infomercial for a get-ripped-quick scheme. Whether it’s The Rack, The Ab Dolly, or everyone’s household favorite, the Shake Weight, our lives are inundated with commercials and bootleg testimonials claiming this new tool is the GREATEST thing since sliced bread. But if tools like the Ab Vibrator actually worked, do you think anyone in America would actually be fat? Right. The fact is, it’...

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Cooking With Pia : Fajita Shrimp Salad

In episode 3 of Cooking With Pia, you'll learn the recipe for how to make a delicious, healthy, easy-to-do fajita shrimp salad. Okay, so this isn't a turkey burger recipe, and yeah, it isn't spaghetti and meatballs either. But that doesn't mean this easy to make, healthy dinner recipe, isn't absolutely delicious. Throw this together, stop taking "friends" (wink, wink...?) to McDonald's and impress your "friends" with your blossoming culinary skills!  So, unlike Taco Bell which can seemingly whip your meal up in under a minute (you recognize there's something wrong with that right?...

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Best Exercises for Those with Knee Pain

If your knees are starting to hurt, but you still want to get after it, add these exercises to your workout. The reality is no athlete wants to stop training, ever. So despite the nicks and bruises that plague our athletic careers from start to finish, we’ll always find a way to continue working out. The catch is, many athletes don’t know what, how, or when to adjust their training to allow them to continue improving without making those nicks and bruises worse. That’s why I’ve compiled the list of exercises below. These go-to’s will allow you to remain strong without putting your body at ...

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Analyzing the Workout Napoleon Complex

If you're lifting heavy in your workouts, how much is enough to build muscle and gain strength? My 1RM on the deadlift, at the moment, is 385 lbs (stop snickering). My 3RM on weighted pull-ups is bodyweight plus 105 pounds. I would say my pull-up numbers are respectable, the deadlift numbers, not so much. I’m hoping a couple months of the “5/3/1 training program” from Jim Wendler will help me start that deadlift number with a 4…405 sounds nice doesn’t it? At 170-175 pounds, pulling 405 is respectable strength in my eyes…isn’t it? How Much is Enough? Truth be told, I’ve felt this way ...

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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. 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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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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