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17

Jun 2017

How To Deadlift

Want to build strength and gain muscle throughout your body with one exercise? Read on. Ah, just the words make me happy. The grind and the battle mixed with the sheer absoluteness of it. You can either pick that thing up, or you can’t. Period. For that reason, the deadlift is one of the best measures of pure strength. Do it right, do it well, do it frequently, and you’ll be like everyone I know who can pull a lot: strong and jacked. Interested yet? Yeah, I thought so. But before we get you pulling 500 lbs you have to start with the basics. Below I’ll outline how you deadlift from ...

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Upper Back and Shoulder Exercises

Looking to gain strength, build muscle, and even improve your bench? Start with these exercises for your upper back and shoulders. It probably makes sense to start out by explaining that the upper body section of the posterior chain includes your upper back & shoulders, both of which are keys to great posture and deceleration of your arm during the throwing motion. They also play an important role in shoulder joint-stability & scapula function which can reduce your risk of rotator cuff injuries and shoulder separations. However, I think it should also be noted (especially for our “chest...

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Artificial Sweetener Side Effects

Artificial sweeteners like Aspartame are just plain confusing. Here’s a quick breakdown of the facts on sugar substitutes! To start, you should know that six low-calorie sweeteners have been approved by the FDA as safe for human consumption. In order of approval, they are: Saccharin, aspartame, acesulfame potassium (Ace-K), sucralose, neotame, rebaudioside A (Reb A). Cyclamate, another low-cal sweetener has not been approved by the FDA, and it is currently banned in the US. The product has been approved by over 50 other countries around the world, so you might want to think twice before ...

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16

Jun 2017

Dealing with ACL Surgery

Learn how this former member of the US Bobsled team dealt with his ACL injury. I consider myself lucky for the fact during that in my life time I have been involved in many different aspects of sports and athletic activities. There were years of basketball, soccer, skiing, snowboarding, triathlons, and finally, most recently, bobsled. I was lucky enough to compete and remain healthy, unlike many other male and female athletes. It was this year, 2010, that my luck seemed to run out. While training as the alternate for the Olympic Games for the US Bobsled team, I suffered my major knee ...

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Summer Nutrition Survival Guide

You're going to drink beer and have fun this summer. Follow these nutrition tips to maintain your diet throughout. The official start of summer and sunshine is upon us, ladies and gents. And this means lots of skin, surfing (or pretending), and booze-b-qing. So yeah, chances are your summer share house is like a scene from Animal House, and perhaps this is the first summer you're wondering why those lifeguards are, um, a bit younger than you always remembered. Find that cougar in you ladies (gents, stay away from the < 17 crowd), and make wise nutrition decisions when it comes to food and...

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A Review of Mind Gym: An Athlete's Guide to Inner Excellence

Whether an athlete or non-athlete, bench jockey or superstar, this book's got mental toughness gems you'll find useful. It’s undeniably ironic that athletes like Tiger-in-the-Woods and Mark Mc-Roider-Gwire are amongst some of the less-than-exemplary role models used in Mack and Casstevens’ book, Mind Gym, but, at the time of publishing, who’d have thunk it? Maybe what their inclusion suggests is that the mental toughness (or mind strength?) necessary to play at the highest level cannot be faked (or distracted by nearby mistresses). As such, and on the heels of my review of Finding Your...

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What Are the Effects of Alcohol on Your Strength?

Ever wonder how your alcohol consumption effects your strength training and athletic performance? You’re far too competitive and focused to rage on nights before games or practice – but when a birthday or big win rolls around, it’s time to celebrate with a few drinks… and/or bottles… and/or Irish car bombs. Your coach would NOT be thrilled. But even if you’ve got nothing to do besides class (nap time) the next day, too many alcoholic drinks will still affect your strength and endurance well beyond your 24hr hangover. What gives? You’ve probably heard that alcohol consumption can have ...

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13

Jun 2017

Ready, Set… Fat Loss

Trying to lose weight and get cut, quickly? Read on. It’s that time of year when the sun is out (all the time) and you begin to really regret not sticking to your New Year’s fat loss resolution. Yeah, that time. But don’t worry, for it’s not too late! You can in fact still shed fat, build some muscle, and get yourself looking better before summer ends. And, thankfully, I’m not going to advocate for a ridiculous crash diet, or for 45 minutes a day of stationary bike while watching [insert trashy MTV reality show here]. Instead, you will have to do something called working your butt off. Bu...

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The Dangers of Prohormones and Testosterone Boosters

A real look at the most hyped up products in the supplement industry: prohormones and testosterone boosters.



13 / 06 / 2017 1R
Nutrition Tips for Adding Mass

Want to look like a football player? Eat like a football player. Let’s recap: You know how to get the explosive power and strength needed to dominate on the gridiron. You know the right way to condition your body to be as explosive in the 4th quarter as you were in the 1st quarter. Now it’s time to figure out how to get as big and jacked as possible, which won’t be a problem, for that’s what this article is all about. Football is a punishing collision sport. The bigger you are, the more punishment you can deliver. But to get as big as possible, you NEED to dial in your nutrition. To get...

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10

Jun 2017

5 Ways to Jump Higher

Looking to improve your vertical? These five tips will have you jumping higher than ever before. The vertical leap is key in assessing athletic potential and performance, as no other exercise is a better test of explosive power. Which means, whether you’re looking to dunk, or just want to become a better athlete, improving your max vertical is important. So how do you improve your vertical? These 5 tips provide the necessary roadmap. 1. Test your vertical… often! Whether you’ve got a jump pad, vertical ladder, or some chalk you can smack high up on a wall, make sure to test yourself ...

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09

Jun 2017

Top 5 Calf Exercises

Looking to build muscle in your Johnny Drama calves? Add these five exercises to you leg workout. Summer is here and hopefully you’ll be spending more time in boardshorts than dress pants. To ensure you look good in those shorts, here are 5 calf exercises to absolutely light your legs on fire. Interested? Read on. Barbell Calf Raises: You, a few 45 lb weights, and a squat rack, is all you need here. They may be simple, but they’re a classic for a reason. Approach the bar as you would for a meaty set of squats, and position your core before performing your first rep. Once you’re standi...

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The Nutritional Benefits of Wild Fish

All fish are loaded with omega-3 and the same, right? Eh, not quite. Here’s why you should choose the wild variety as part of your healthy diet. SUMMER! You've got your survival guide ready and you’re on the road to getting in the best shape of your life. Or at least you’re considering losing those last five pounds after seeing the transformation of your token chubby buddy into Greek God on the beach over Memorial Day. Whatever the reason, it’s time to DO WORK and change up your eating habits. But a dude/chick can only have so much grilled chicken, and fish is a great way to switch things...

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1R's Take on Consumer Reports' Findings

Are claims of protein powder having traces of heavy metals in them true? 1R Community, Given our brand is as much about Not 1R Approved, and being smart and safe with supplements as it is about making you a better athlete through taking them, it seemed important to address the Consumer Reports article that came out last week. Yup, the one about protein that suggested Muscle Milk has elevated levels of lead and arsenic in it. You can find the abstract of the article here, but you’ll have to pay for the article to read it in its entirety. Our parents sent along the article. Our friends sen...

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07

Jun 2017

Top 5 Forearm Exercises

These five forearm exercises will help you make a great first strong arms impression. Forearms. Yeah that’s right, the only bare skin you see when rocking a 1R tee at the gym, or Polo on the weekend. Your forearms will get hit indirectly when performing other exercises, but why not isolate them, improve your grip strength, and really get the most out of your gym time? I’m not saying add a whole day of forearms to your already solid workout plan, but work them in at the end of your workouts and you’ll see some veins in those bad boys you never knew existed. Look, it’s a simple equation: Do...

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Increasing Your Top Sprinting Speed

Becoming a faster runner can be as simple as improving your sprinting mechanics. The more and more I’m around the game of football, the more I realize that speed kills. There’s no doubt that athletes have to be big and strong to compete on the field, but I’ve never seen a great team that consists of a bunch of big, strong, slow guys. Big, strong, and slow sounds like the paperweight that I have on my desk. It’s bold and it looks nice, but it isn’t getting any work done. Speed combined with size and strength is the name of the game and if you don’t have it you’re going to get left in the ...

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Kettlebell Exercises Made Easy

These five basic kettlebell exercises and circuits will help you gain strength, burn fat, and improve your athleticism. Many athletes have recently begun to include kettlebells in their daily training regimens to improve their explosiveness, gain strength, and increase their work capacity. While kettlebells can be traced backed to early Russian history, they have become a part of Amercan training culture in the last 10 years. The kettlebell is a great tool to train “triple extension”, extension through the ankle, knee, and hip which is what is being trained in the Olympic lifts (likes cl...

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06

Jun 2017

How to Perform Lunges

There may be no better exercise to get faster and improve your single leg strength than the lunge. I haven’t gone anywhere south of the ribs for this series so far, but there is one basic that is so overlooked and performed incorrectly that we wanted to save it for last. This exercise is used by performance coaches for everything from dynamic warm ups, to strength training, to stretching, to conditioning, to assessment and everything in between. The lunge is a great leg exercise with great carry over to how we move. It’s also one of the most adaptable single leg exercises because you ca...

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Life After College Athletics: Struggles with Aimless Exercise

You're college career's over and you're looking for a way to stay in shape. Here are a few tips that you might find helpful.  Ok so you’re done with college and college athletics. We already went over that. Personally, when I finished my college lacrosse career, I needed a break. I didn’t want to think about running, lifting, sprinting, or ANYTHING related to working out. I had been an athlete for so long, given up so many summers, so many nights out with my friends, and every spring break ever… I deserved some time off. Initially, this was awesome. I actually lost weight! I thoug...

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The Truth About Bread and Carbs

Wheat Bread, White Bread, and Wraps. Let's discuss carbs and dieting. Listen up, fellow bread fiends: I solemnly swear not to outlaw bagels. But there are several bread misconceptions we need to clear up, starting with these: Wheat bread is not always good, white bread is not always worse, and “browner” bread does not mean healthier. Rocking your world, right? Just wait until we get into wraps! Bread is by far the most confusing part of that Club/BLT/egg and cheese sandwich. Especially now that you’re into turkey bacon, low-fat mayo and egg whites, right? Either way, we’ll simplify it s...

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