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Top 5 Explosive Lower Body Exercises

If you’re looking to increase your explosive power and athletic performance, add these exercises to your workouts. Every athlete wants to run faster, jump higher and get stronger. One of the most common questions I get from athletes all the time is "how can I get more explosive.” Unfortunately many athletes think that getting explosive is as simple as doing drills with the agility ladder. The fact is that if you want to become a more explosive and powerful athlete, you have to improve your rate of force development. Rate of force development refers to more quickly you can apply force. Her...

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29

Jan 2017

Best Butt Exercises For Athletes

The Athlete's Most Important Muscle   When working out, many people focus on training the obvious muscle groups such as abs, chest, and “curls for the girls,” but what is the athlete's most important muscle? While these all play important roles, they are by far not the only ones needed for optimal athletic performance.   One of the most exciting times in my life as a kid was when I got new shoes. My parents would always teasingly ask me, “Can you jump any higher or run any faster with those shoes?” The truth, due to the placebo effect, was that a part of me thought that I could. In reality...

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The Most Overlooked Muscles for Athletes

Think beach body workouts are making you a better athlete? One of the most overlooked muscle groups is also one of the most important for athletic performance. Yeah, that’s right, today we’re talking about the muscles you can’t see in the mirror. Today we’re talking about the posterior chain. The posterior chain, which contains a large portion of the body’s core, starts with your lower back and includes your glutes, hamstrings, calves, and upper back. Critical to athletes, it serves as a base of strength and injury prevention. Chances are if you’ve got a weak posterior chain, your core...

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Intact Versus Functional Fiber

Steel cut oats or Fiber One? An in-depth look at the different types of fiber, and their effects on your health. OneResult’s Carolyn Brown as already done an excellent job of detailing the benefits of dietary fiber so, without rehashing her flawless argument, I’ll get straight to the point: we need a lot of fiber in our diets, and most of us aren’t getting enough. Unfortunately, the simplicity ends there, as there are hundreds of different types of fibers, some of which occur naturally in foods and some that are isolated, extracted, or manmade. There are so many fibers, in fact, that in 2...

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The Top 5 Pull-up Variations

Tired of the traditional pull-up? These modifications will redefine how you feel about the best upper body exercise out there. In my article on Pulling Exercises for Greater Strength I made clear my love of posterior chain exercises. Pull-ups, rows, and deadlifts will all be found in every one of my athlete’s programs. In our anterior chain dominant lives, pull-ups are a great way to help with structural imbalances, injuries, injury prevention, weakness, filling out your newest V-neck, you know, the essentials. For, regardless of what you do for a living, chances are you need more back-sid...

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Tasty Post Workout Protein Shakes

Tired of the same old protein shakes post workout? Mix things up with these new supplement recipes. A critical element to your workout and nutrition plan is your post-workout recovery shake. Immediately after putting time in at the gym, it’s vital to feed your body with the critical nutrients it needs to repair and grow. That starts with your post workout nutrition. Your muscles are broken down and tired, and unless they get the nourishment needed, you’re going to feel it the next workout. And, while there are plenty of solid post workout shake options, coming up with some nutrient-d...

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Developing An Explosive Core

Why the 500 crunches you do every night are insufficient. So many athletes still train under the misconception that the way to build a strong core is by doing hundreds of crunches every day. PLEASE, for your sake, STOP!! Your core is the central foundation of your body in all athletic activities. Not only does it include your abs and obliques (those muscles that you see in the mirror), but it also includes the muscles along your back that keep your spine erect and those surrounding the hip (hip flexors and glutes). Strengthening these core muscles will help you control your body when ...

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Speed Training Phase 3: Bring Out the Big Guns

Real speed improvement starts and ends with this program, and Phase 3 ties it all together. Phase 3 of the Speed Training series includes the big boys of speed improvement, but if you even think about skipping either of the first two stages (Phase 1 and Phase 2) it means you’re: 1) a corner cutter and soft or 2) an injured, worthless, water boy. I’m not a fan of either, so if you didn’t hit the first two stages, be sure to do so. But if you have, let’s get to the goods… Jumping Exercises: Long Jumps Start in an athletic position and bang out 8 consecutive long jumps in a row. Th...

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The OneResult Winter Program - Phase 3

Keep your muscle building, fat shedding, progress going this winter with the third and final phase of the 1R Winter Program. If you followed Phases 1 and Phase 2 of this program, you’ve improved and seen results. And with this final phase, you’ll continue to build upon the progressive template we’ve laid out (and you’ve followed). The general weekly strategy will remain similar, but we’ll change some of the movements and rep/sets schemes. As mentioned, I highly recommend incorporating full-body compound movements such as squats, deadlifts, and presses, so in Phase 3, we’ll add some va...

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Top Back to School Workout Tips

Holiday's are over. School’s back. Maybe you stayed in great shape these past few weeks. Maybe you fell off the wagon. Either way, these workout tips will help you build muscle, lose fat, and help you get to where you wanna be. Whether you’re going back to school or not (shout out to the dudes who are just bro’ing out for another week instead of going to orientation), the summer’s over. Which means, whether you spent the last three months attempting to kill yourself, or spent them trying to get jaaaaaaaaaacked, it’s time to dial it back up so that you can build muscle and get cut once agai...

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Unhealthy Salads That Will Ruin Your Six Pack

In some instances, your diet would be better off with bacon cheeseburgers instead of these high calorie, incredibly unhealthy salads. I'm fairly certain that we, as a nation, have been brainwashed into thinking that a salad is always a healthy choice. But let me tell you, if you are adding certain condiments and toppings, you may as well have a bacon cheeseburger with well done french fries because you aren't fooling those extra 5 pounds covering up that six pack. The number one unhealthy salad?? This probably comes as no surprise to many of you: CAESAR!! Caesar salads are infuriatin...

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Go Out. Have Fun. Look Great.

Little changes, not large sacrifices, can have a big impact on your body composition. Once again, the time has come for the masses to make resolutions they’ll inevitably be unable to keep. Sure that sounds pessimistic, but it’s the truth. There’s a reason 92% of New Year’s resolutions fail, and that a whopping 80% of them fail before January 20th. But for many people, the problem is their goals are simply unrealistic. For instance, if we told the 1R community, “If you want to lose weight and get cut up, limit your drinks to single digits every week” our comments section would literally...

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Gluten-Free for Athletes: Pt 2

Now that you’ve decided to go gluten-free, what can you eat?? Get the low-down on gluten-free foods here. Oh, the world of processed foods. Though we may occasionally be thankful for their existence (like when tuck at a truck stop), in general, they tend to make our lives much more complicated. Especially when it comes to gluten. If we milled our own grains, or lived before the proliferation of industrial food production, a gluten-free diet would be basically self-explanatory. Gluten is only found naturally in three foods: wheat, rye, and barley. So, in order to go gluten-free, you have...

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Speed Training Phase 2: Starting to Move

Once you’ve built the foundation, these exercises will take your speed to the next level. Now that we’ve set the foundation it’s time to start adding some pop to it. Consider this as important as phase one, because this is a step that cannot be cut out. We need to prep the body for the more intensive work that it’s about to do, so be sure to focus on mastering this phase. I’ll remind you once again, MAX EFFORT. All of these jumping exercises must be performed at max effort or we’re wasting our time as you won’t improve your speed or athletic performance. Get after it, or get your ass o...

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09

Jan 2017

The Soy Questions

Looking at the research behind soy’s potential pitfalls. There are two camps regarding soy and its protein derivatives. One group lauds soy for its protein content and suggested ability to help fight cancer, obesity, heart disease, and insulin resistance. The other disparages soy for being an incomplete source of protein that raises estrogen levels and causes manboobs. Let’s take a closer look at the research to determine whether or not this form of protein is actually good for you and your body composition. Does Soy Boost Estrogen Levels? 1R’s own Carolyn Brown shot down this sup...

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What Is Oatmeal, and What's Its Deal?

Let's talk some about oatmeal, its different types, and why mixing oatmeal into your routine is a healthy must if you want to lose weight.  Okay Carbohydrate-o-phobes, listen up!! It’s time to have a chit chat not only about oatmeal, but about carbs in general as well. Carbs are not the enemy! Our bodies and brains need them for energy. However, some are absolutely better than others. Here’s the deal: White bread, white flour, and all of those other processed flours and grains are doing nothing for ya. When manufacturers make white bread, pasta, cookies, chips, etc., they strip off the ou...

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Supplemental Leucine: Fad or Fitness Fixture?

The science behind leucine and muscle growth. An Introduction to Leucine Leucine is an essential amino acid, as it’s one of the few amino acids our body can’t manufacture, so it must be obtained as a component of the protein-rich foods we eat. It’s commonly billed as being vital to building bigger muscles, and is now sold as a standalone supplement. But is it actually vital to muscle growth? Let’s look at what the research says about leucine and see if it’s worth your money. Setting Parameters While essential to the big picture of scientific research, studies done on rats don’t...

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How to Improve Your 40 Yard Dash Time

The 40 yard dash is important. Here are four tips, drills, and videos to help you run it faster. So many athletes today are looking for that edge when it comes to improving their 40 yard dash time. 40 times have become the rage with athletes and coaches of all ages and all sports, and is the most popular gauge of one’s speed in most sports. Whether we agree with all the emphasis or not, it looks like it’s here to stay as an evaluation tool. So how do we go about trying to improve our 40 yard dash time? There are several components or parts to a 40 yard dash. The first part is the sta...

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Effective Exercises to Improve Your First Step

So you weren't born quick. Here are exercises and workouts to help you become faster, quicker, and more explosive. Quickness, explosiveness, reaction-ability. All of these refer to how fast your first step is. But is it really possible to improve the quickness and explosiveness of your first step? The simple answers is yes, but before laying out your “Get Quick Now” routine, let’s define some basic misconceptions about quickness training. While doing plyometric drills will increase your explosiveness, doing them over and over again will increase your strength and not your quickness. In o...

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How to Put on Lean Muscle Mass

If you’re looking to add weight and get stronger, this is the one article you must read. So you want to put on 5,10 or even 15 lbs? Do you want to know the secret? Well here it is: You have to eat big, to get big. Food is the most anabolic thing you can put in your body. If you want to put on some appreciable mass, you need to start by eating more food. More specifically you need to stop working about “losing your six pack” and start eating more nutrient rich and calorie dense food. I deal with a ton of high school athletes, all of whom want to add on more lean muscle mass. Below is a sys...

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