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Resistance Band Exercises to Add To Your Training Program

Think weight lifting is the only way to build muscle and gain strength? Think again. Heard it once, heard it a million times: unless you change up your routine, your body won’t be forced to adapt and your results will consequently suffer. But how does someone who’s accustomed to tossing around the steel adjust his/her workouts to continue building muscle and gain strength? Try mixing in resistance band exercises and you may very well begin breaking through the plateaus standing in your way. Resistance bands offer a unique stress most traditional strength training exercises do not, as th...

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The Dangers of Energy Drinks and Alcohol

Why you may want to skip energy drinks and alcohol mixes like Red Bull and Vodka this weekend. You’ve had a long week, so come Friday (or Tuesday, whatever, some weeks are especially difficult) it’s time to get out and head to the dive bar, club, lounge, or maybe even kick it old-school at a house party. While mixing your alcohol with an energy drink might seem like the perfect replacement for some sleep to snap out of your work/school funk, there are several reasons why doing so is more than just unhealthy; it’s potentially deadly. Check out the caffeine content of energy drinks, coffee ...

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Why Real Athletes Don’t Do Crossfit

Sure it looks cool on ESPN, but if you want to actually build muscle, gain strength, and improve athletic performance, you’re better off without Crossfit. Makes sense to start by writing that I realize this article may upset a few people, but I can take the criticism and hopefully they can too. Just seemed like an appropriate time to write about Crossfit, for everywhere I go, people are talking about how Crossfit can help you become a better athlete. But seriously, what part of Crossfit makes it good for athletes? It is the un-periodized workouts? Is the use of submaximal strength? Is ...

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Things All Serious Athletes Should Be Doing – Part 2

Five more aspects of training that no athlete should ever ignore.

31 / 10 / 2017 1R


Oct 2017

The Star Agility Drill

This agility drill will make you more agile and improve your on-field performance. Hopefully you’ve been training and perfecting your plant and cut agility mechanics, because now it’s time to put those skills to the test in one of my favorite agility and speed drills: the star drill. This movement, like the Borkowski Agility Series, will test your ability to accelerate and decelerate properly, and enhance your ability to plant and cut quickly and efficiently. If those don’t translate to on-field performance, I don’t know what does. Ok so let’s get right to the set up, shall we? Start b...

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Carry Your Core

A different core work out that will help you see better results.

30 / 10 / 2017 1R

Lifting Weights to Burn More Fat

If you're really trying to burn fat, hop off the cardio train and start strength training. 

29 / 10 / 2017 1R


Oct 2017

Not 1R Approved Gym Gear

We’re not saying you have to be fashionable. We’re just encouraging you to not to show up with any of these. Let’s face it, there aren’t many places on Earth better than the gym. Whether working full time or in school, the gym lets you get away from the grind and stress, and almost always leaves you feeling better about life. Unfortunately, almost every gym in the country has its share of village idiots. You know, that guy who shows up in short shorts, a headband, and a tee three sizes too small. That guy who spends his entire workout grunting while pounding out tricep kickbacks with 5 lb ...

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Crunch Free Core Strengthening Movements

Stronger abs, obliques, and lower backs begin with these four exercises. To be a superior athlete, you need a superior core. Why? Because core strength helps keep you injury free, enable you to run faster, jump higher, and throw harder. Oh yeah, and it doesn’t hurt that a strong core will, undoubtedly, ensure you have the best abs on the beach too. However, when most think about developing a strong core, they think of performing endless crunches at the end of their strength training sessions. If that’s how you approach core training, the time has come for a change. Truth be told, the b...

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Oct 2017

Lifting for Flexibility

Want to improve your flexibility while saving time? Incorporate these supersets into your routine. Go into any health club and try to find the flexibility area. More often or not, you’ll find some crazy looking steal cage for stretching and a few mats for you to sit or lay on while stretching (which, by the way, are generally repurposed to do countless situps). Most people reluctantly stretch their lower body, and rarely, if ever, stretch their upper body. But stretching, and a pain-free ROM (range of motion), is extremely important for improved performance, faster recovery, and reducing ...

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1R Contributor Spotlight: Jake Scieszka

An exclusive interview with the 1R contributor they call: J SHEZ Jake Scieszka, also known as J SHEZ around the office and your local pump shop, has been writing articles for 1R for the past year and a half. A former junior’s hockey star turned NY performance coach, Jake has delivered everything from the beloved Five for Friday Series to tips on looking your best for Beach Body Season. We caught the SHEZ between trap bar deadlift sets for the following interview: 1. You're forced to do one exercise, and just one exercise, for the rest of your life. What is it and why? I know the trad...

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5 TRX Moves You’ve Never Seen

If you think you’ve tried all the TRX exercises out there… Think again. The TRX Suspension Trainer is one of the most versatile pieces of fitness equipment, and one that I use with all of my athletes. If your goal is strength, speed, flexibility, coordination, core development, or simply looking good at the beach, the TRX, will help you get there. And while there are countless TRX exercises, the ones listed below are some of my little known favorites. They’re all fairly advanced exercises that will test your strength, endurance, and desire level, so please check your pride at the door. It...

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Oct 2017

Functional Core Training

These ab routines will help you look better, and perform better. My last article on Functional Arms, discussed taking a more performance-oriented approach to training arms. A term I used was Athlete Intuition, which is when athletes let their instincts take over to dictate their body movements. The same idea applies to exercises, as an athlete’s intuition should tell them whether an exercise is actually relevant, and when it’s a load of BS. Unfortunately, when it comes to core training, many athletes ignore their intuition and fall into the trap of traditional “core stability” exercises...

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The Unhealthy Facts About Fried Foods

Why deep fried anything has no business in your healthy, 1R-Approved, diet. On the not-really-hit-show but personal fave, Food Revolution, my future hubby Jamie Oliver recently looked on as a family ceremoniously buried their deep fryer for a healthier lifestyle. Everyone considers fried foods unhealthy – but what’s so wrong with indulging in some good ol’ Mcdonald's french fries, or a plate of frickles (fried pickles) from the ever-classy Brother Jimmy’s? First, we have the calories. When something is deep fried in oil, it doubles or triples the caloric density. If you submerge any food...

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The Benefits of Fish Oil Supplements

What is fish oil for, and what are the benefits of taking it?

23 / 10 / 2017 1R

The Truth about Fad Diets

Fad diets aren't sustainable for long term weight loss. Here's why...

22 / 10 / 2017 1R

Things All Serious Athletes Should Be Doing – Part I

Five aspects of training that no athletes should ignore.

21 / 10 / 2017 1R


Oct 2017

Top 5 Bicep Exercises

Regardless of whether its summer or not, big arm workouts are always in season. These bicep exercises will help take your strength training to the next level. Even if you already have big guns, chances are you’ve looked in the mirror and said to yourself once or twice, “I look good but man, I could add a little more mass to my arms.” And why not? If you’re in the gym busting your ass you might as well get the most out of arms day, especially if you’re trying to look money in that Champion throwback that’s inevitably two sizes too small by now. The point is, we can talk about compound mo...

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The Best 5 Workout Finishers

These five workout finishers will give you the pump you’re looking for when you leave the gym.

17 / 10 / 2017 1R
High Intensity Training for Strength Gains

If you’re serious about improving as an athlete, consider giving High Intensity Strength Training (HIT) a shot. Bring up the topic of the exercise methodology called High Intensity Training (not to be confused with, but a similar premise to, HIIT) amongst strength coaches and athletes, and you’ll get a wide range of opinions and no shortage of passion. This style of training is controversial in some circles, and the only way to train in others. The merits of HIT have been debated for almost forty years, and to this day discussions of the subject can bring the proponents and opponents of HI...

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