Skip to main content
A Throwing Program for Baseball Players

As a competitive baseball player, this throwing program may be the most important thing you ever read. Baseball throwing injuries are the most common reason for players to seek medical attention. The good news is there are ways to reduce the risk, and thus possibly the incident of shoulder injuries. Numerous research studies have established links between throwing volume and shoulder injuries, and the results (along with pressure from athletes, coaches, and parents) led the USA Baseball Medical and Safety Advisory Committee to implement a two pronged approach to reducing shoulder injurie...

Read more
Run Before You Lift or Lift Before You Run?

If you're looking to burn fat, and get the most out of your workouts, always save the cardio for last. We all know the age old question; “which came first the chicken or the egg?” If you ask your friends for the answer you will probably find that people are split on which way to answer. Inexorably some will answer egg immediately because chickens are hatched from eggs, why wouldn’t it come first. Others answer that the chicken comes first because that is where eggs come, and so the battle wages on. Another question that has been asked almost as frequently with just as many people falli...

Read more

04

Jun 2017

How to Squat

A step-by-step breakdown of how to have perfect squat form from start to finish. Of late, whether an athlete should squat or not squat has been a hot topic of debate. There are plenty of people out there telling you not to squat, and just as many saying you should squat. Admittedly I’m a big fan of squatting, so if you decide this exercise is one that will benefit you and help you reach your goals I’m here to demonstrate how to squat. This series is going to be a useful tool in helping you in your squatting endeavors weather you’re a first timer or a savvy veteran. While we will g...

Read more
Why We Don't Sell : Jack3d or NO-Xplode

Why we don't sell Jack3d or NO-Xplode. Everyday we received a fair number of questions about why we don't carry either Jack3D (commonly referred to in your emails as Jacked 3D or Jacked3 or even 3D Jacked) and NO-Xplode. And while you can always find a more succinct explanation in the Not 1R Approved section it makes sense to answer questions on both of them here. Let’s start with the NCAA eligibility issue. While caffeine is on the NCAA banned substance list we’re the first ones to acknowledge that it takes a ton of caffeine to really jeopardize your eligibility. That said, on the ...

Read more

31

May 2017

How to Gain Weight Fast

Gaining weight and getting bigger can be difficult, but by following these rules you’ll add lean muscle mass faster, and easier, than ever before. While not the most popular of topics in your average fitness magazine, gaining lean muscle mass is a fairly common desire amongst athletes and those with above average metabolisms. So, if getting bigger is your goal, continue reading, as the five tips below provide the framework you need to pack pounds on in a smart and healthy way.  1. Eat Often If putting on weight is hard for you, there’s a good chance that you’re simply not eating en...

Read more

30

May 2017

5 Exercises that Suck

Simply put, these exercises suck. Lifting weights is really a crazy thing. While there may be small set of goals (speed, strength, size, endurance, weight loss) there’s an unlimited number of ways to accomplish them. Strength and conditioning coaches have exercise lists with hundreds of exercises on them, all of which can be effective for different goals. Of course, there are five exercises that you’ll never see on my list. Five exercises so worthless and sucky that if I ever see you doing them in my gym, please believe I’m going to say something… The Smith Machine (and every exercis...

Read more
The Truth About Core Training

A stronger, more defined core, starts with these abs exercises. Any athlete can tell you how important a strong core is to remaining healthy and performing basic movements optimally. Unfortunately, many coaches simply do not understand what the true meaning of “core training” is or how it effects athletic performance. True core training should help stabilize and brace the spine for an explosive movement. Too often I see coaches performing core exercises, like spinal flexion, spinal extension and lumbar rotation that will only hinder, or hurt, performance on the field. These types of exe...

Read more
How Much Coffee Is Too Much?

How much coffee is too much coffee, and what types of coffee should you consciously avoid? “(800 AD) Goats will eat anything. Just ask Kaldi the legendary Ethiopian goatherd. Kaldi, the story goes, noticed his herd dancing from one coffee shrub to another, grazing on the cherry-red berries containing the beans. He copped a few himself and was soon frolicking with his flock. Witnessing Kaldi’s goatly gambol, a monk plucked berries for his brothers. That night they were uncannily alert to divine inspiration” - via National Geographic. Voilà! Coffee is born. And now over 400 billion cups o...

Read more

24

May 2017

Top 5 Core Exercises

Is your core ready for beach season? These five core exercises will make sure your answer is “yes.” Summer’s around the corner which means cutoffs and aviators at the BBQ are coming out. But just as you don’t wanna be the guy who’s massive up top with toothpicks for legs, nobody wants to be the guy with big arms and a spare tire. How then do you strip the fat off to make sure your definition’s where it ought to be post-Memorial Day? These 5 staples will lead you to the six pack abs promised land… Ab Rollers: This core exercise are deceptively hard. The wheel’s been around for a long t...

Read more
Why We Don't Sell : BSN's Cellmass

Why we don't carry BSN's dietary supplement Cellmass. We don't sell every supplement under the Sun. In many instances, we've chosen not to carry really popular supplements. That's not because we don't enjoy making money. It's because we're very selective about what we carry in the 1R Store, and most products either aren't worth selling, or are just straight up Not 1R Approved. Before going any further, it makes sense to say that we really like select BSN products like True Mass and Syntha-6. We think both taste great and work well. It's why we sell them. And when we brought on BSN pr...

Read more

Nutritional Deficiencies in Athletes

The vitamins and minerals athletes need to maintain a healthy diet and improve athletic performance.



22 / 05 / 2017 1R
Maximizing Workouts When Short On Time

If you’re looking to maximize your lean muscle mass but don’t have hours to workout, this is the training program for you. Introduction We all have times in our life where training isn’t the number one priority. Whether that’s because you’ve got practices for multiple sports, an onslaught of exams, or are simply busy attending to your social life (lame excuse) there are times when you can’t always train as much as you’d like. But that doesn’t mean training has to stop! You can reduce the amount of training you do, while still maintaining your current standard or even see someprogress. Th...

Read more
So now what? Life after the final whistle

A former lacrosse player's take on staying in shape after college athletics. For many of you, college graduation is looming in the not so distant future. With the cap and gown comes freedom from squatting, suicide runs, hang cleans, and many other exercises that you never would have done if it weren’t for the team trainer telling you to do so. Finally! But, hold up for a hot minute. While you no longer have to get up at 6AM to lift weights, can drink alcohol less than 48 hours before working out, and can eat whatever you want without wondering what sprint workout you are doing that day...

Read more
A Review of Finding Your Zone by Michael Lardon, M.D.

The cover's not compelling, the key mental toughness takeaways from this book will get you on your "A" game. I actually attempted to write my college essay on being in the Zone. I got waitlisted. Go figure. Point is, even attempting to describe the Zone is no simple task. Providing strategies on tapping into this intangible mental strength phenomenon feels potentially phony. I picture it as a TV infomercial, “And, in case this book is full of crap, you will receive a pair of walkie-talkies for free, just to sweeten the deal! Batteries and shipping and handling not included”.  Awesome. Go...

Read more

The Benefits of Whey Protein Supplements

If you're looking to build muscle, gain strength, and lose weight put down the soy and step this whey.



20 / 05 / 2017 1R

19

May 2017

Hangover Prevention 101

Did your night finish with a hangover? Let's talk hangover cures and ways to treat this unwelcomed visitor. Sometimes you wake up in the mornin’ feelin’ like P. Diddy. Other times you just wake up in the morning with a really bad hangover, a game in an hour, and no idea of how to remedy the hangover in time. Let’s be serious, the only real way to ensure you wont have a hangover is to abstain from booze. But in real life, sometimes “just one beer” turns into Jager Bombs, and before you know it it’s the following AM and you have a pounding headache and one shoe on. While you may not be abl...

Read more

18

May 2017

Back to the Basics: The Dip

The dip is to the upper body as the squat is to the lower body. If you're not doing this exercise, you should be. Dips have been both bashed and praised recently, so I’m going to give you a little bit of both here. First, if you take this exercise and go too far, too heavy and too fast, then yeah, you can mess up your shoulders. Let me ask you this though: if you go too far, too heavy and too fast on any exercise what’s going to happen? You’re going to get hurt, right? So do me a favor, just like with everything else I’ve put in this series, pay attention to detail, get it right and p...

Read more

The Benefits of Beta-Alanine Supplements

Increase your workout capacity and endurance by supplementing with beta-alanine.



18 / 05 / 2017 1R
The Best Exercises for Lower Back Strength

Getting faster and more explosive begins with the training the muscles you can't see in the mirror. Here are the best lower back exercises on the planet. The lower back is an integral part of your posterior chain and is involved in every athletic movement you do. A weak lower back is part of a weak core which means less speed, less explosiveness, and less power. So what’s the solution? Well, these lower back exercises of course! First off though, it should be noted that when training the posterior chain, and muscle groups such as the lower back, weight’s not as important as technique. ...

Read more
The Best Circuit for Better Core Strength

Ok, so it's not 8 minutes abs, but do this circuit in 10 minutes and you'll be well on your way to better core strength How strong is your core? Let’s not confuse having a six-pack with core stability. A six-pack ensures you boy band status. True core strength ensures the unilateral leg chain and posterior chain aren’t broken as they attempt to deliver generated power to your upper body. In layman’s terms, those muscles surrounding your midsection serve as a connecting unit for your legs and upper body. One of the best ways to strengthen your core is by collapsing and extending your bod...

Read more