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16

Oct 2017

10 Tips for Eating Clean

Burning fat and losing weight starts with eating healthy. Here's how. Every week or so I have an athlete, client, or friend complain to me that they workout countless hours using strength training and cardio conditioning, and eat pretty well but, "can't lose the belly fat," “can’t seem to lose any(more) weight,” or, “can’t get cut and see definition.” Yes, sometimes a lack of progress or hitting a plateau can be attributed to overtraining, under training, under eating, or even insufficient sleep, but more often than not, physical results are halted or prevented due to a “dirty” diet. I...

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Exercises to Increase Your Deadlift

Want to pull more weight and build lean muscle mass? Here’s how. Now that we know how to pull, let’s break down a few exercises that will help improve your deadlift and make you even stronger. The big bang for your buck assistance exercises in this article will help you pull more than you ever thought to be humanly possible. Yeah… you can thank me later. To provide some structure I’ll break them down into upper body, lower body and a variation that should get you well on your way to competing in next year’s World’s Strongest Man. Enough talk, let’s get to it.   Upper Body I can hea...

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21st Century Grip Strength Training

Lifting more weight is a byproduct of having a stronger grip. Here's how to have a stronger grip. Nothing is better than seeing a one armed open field tackle, a finger tip catch, or a painfully long farmer’s walk at any level. That’s what grip strength is all about. Whether you’re an attackman getting swatted at, an aspiring strongman, or a baseball player trying to drop bombs, you should be incorporating grip work into your training. Here are some techniques that should help you along the way, and leave you feeling like an absolute animal in the weight room. 1. Fat Gripz with anything...

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Exercises to Improve Your Squat

When you hit a plateau and squatting more just doesn't seem to cut it, give these lower body exercises a shot.  Athletes that are serious about training and increasing their lower body strength and power know that there’s no substitute for the back squat. But how can you make your squat even stronger? How do you break through a plateau so that you’re moving more weight than you ever have before? If you’ve got the technique down, and still aren’t making any progress, perhaps it’s time to mix in these five exercises that will have a direct impact on improving your squat. Pause Squats   ...

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TRX Sequences for Strength Gain

Why do one exercise when you can do two? Back-to-back exercises with TRX will help increase your strength and power endurance. As mentioned in previous articles, the TRX suspension trainer is used in all of my training programs. Over time, I’ve seen its effectiveness when incorporating interchanging sequences, which why I’m sharing the list below. These five movements require alternating between two exercises, and you’ll actually perform one rep of one exercise followed by one rep of another exercise, continuing to alternate back and forth until reaching the desired rep count. Using the in...

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13

Oct 2017

How to Maximize Your Agility

Athletes are bigger, faster, and stronger than ever, but what are you doing to improve your athletic agility? As athletes continue to develop and adapt to meet the demands of their respective sports, one area becoming increasingly more important is agility training. Why? Because agility drills help make athletes quicker and more efficient when they change directions in transition. That’s why the goal of these drills is to perform a movement (i.e. a cone drill, figure 8’s, etc.) as fast, and as efficiently, as possible. For no matter what sport you’re playing, or what agility drill you’r...

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How to Eat Well When Going Out

Picking healthier options from the restaurant menu to maintain your diet has never been easier.



13 / 10 / 2017 1R

Cooking With Pia : Spaghetti and Meatballs

It's episode 4, it's an easy healthy spaghetti recipe, and it's Pia. Nuff said.



12 / 10 / 2017 1R
Five Gym Machines Worth Using

Weight machines get a bad rap in the strength training community, but these five are worth your time in the pump shop. Most gyms these days are jam packed with machines, and I’d say 90% of them are completely useless if you’re an athlete, or just a dude trying to get big and strong. If it were up to me, gyms would be filled with benches, Olympic platforms, power racks, and dumbbells, but unfortunately the world doesn’t work that way. Fortunately, there are a few diamonds in the rough worth paying tribute to every once in a blue moon. So let’s walk through which ones deserve a place in...

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How to Perform at Your Best Throughout the Season

Maintaining the muscle and strength you put on this past off-season starts with these five rules. You’ve worked your tail off all off-season to get into the best shape of your life. You’ve finally put on the strength and size you've wanted and are ready for the season to start. But as the season progresses you inevitably feel like you’re losing strength and getting slower… the very things you worked so hard at in the offseason to improve. That, however, need not be the case. Pay attention to the five rules below, take control of your in-season training, and prevent losing the gains you ...

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Fat Loss Planning, Pt. 1: Understanding Calories

Getting lean starts with a basic understanding of calorie consumption and expenditure.



10 / 10 / 2017 1R
Performing the Overhead Shoulder Press

A step-by-step breakdown of the greatest test of upper body strength. This is a man’s lift. Many people fear it, but let me tell you something, there is one thing all old time strong men have in common. They can press a shit ton. So here it is, arguably the greatest exercise for total upper body strength around, the press. As with everything else, I’ll go step by step to prepare you to start moving some weight during your strength and conditioning sessions. Grip, Walk Out and Stance Like with most lifts with a barbell you want to set your grip about a thumbs length in on the knu...

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The Truth About Detox and Cleanse Diets

Are the “master cleanse” or “detox diet” plans reasonable ways to lose weight? One clue that a diet may be more fad gimmick diet and less effective weight loss diet is probably the fact that it has been marketed under a slew of hokey, seemingly irrelevant titles. The lemonade, maple syrup, cabbage soup, fat flush, herbal tea, and 48-hour-detox diets may peak your curiosity on their own, but in the end, they all fit nicely into one, hugely unappealing diet strategy: starvation. While their titles may give them an air of originality, all of these detox diet plans stem from the concepts p...

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Explosive Power Workouts for Athletes

Introducing the most effective workouts for getting bigger while increasing your sports performance. To compete at the highest level, athletes must know how to get big, strong, and explosive. That’s why, in training advanced athletes, we use complexes to help them gain muscle, strength, and power simultaneously. To do that, we pair traditional strength movements with explosive movements to create an effect called post activation potentiation. The heavy strength exercise recruits a lot of muscle fibers and motor units, and the power movement done immediately after will allow for optimal mu...

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Better Squats Make for Better Athletes

Becoming stronger and more athletic starts with these three tips for improving your squat. When OneResult contacted me about writing an article I was flattered to say the least. I thought, what would I most like to say to young, up-and-coming, athletes? Almost without hesitation, the first topic I wanted to address was squat technique. But how could I do this without writing the Encyclopedia Squattanica? After considering the myriad problems my new, incoming athletes display, I narrowed the list down to three areas: equipment, flexibility, and technique. Take these three points under ...

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Lose Weight By Cutting Juice

Trying to lose weight? Start by giving up the morning juice and cubes of sugar in your juice boxes. I’m generally not one to beg, but this is a serious pet peeve. Stop it with all the juice! Please, enough with the juice! Friends, this might rock your world a little bit. A box of Apple Juice is NOT the equivalent of a piece of fruit. When juice is made, all the healthy fiber from the skin is removed which helps us digest more slowly and keep our blood sugar stable. Plus many of the flavanoids (i.e. the good stuff) disappear in the processing. FYI, adding the pulp back in after it was remo...

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5 TRX Moves for Greater Strength

Incorporate the TRX suspension trainer into your workout program to buid and see your results soar!



06 / 10 / 2017 1R

06

Oct 2017

Improve Your 40 Yard Dash Start

Your start will make or break your 40. These five tips will help you perfect it. Even though a good start is a crucial component for a fast 40 yard dash time, most athletes don’t spend enough time working on it. The reality is that simple changes in technique and positioning can take tenths of a second off of your 40 yard dash time. If you’re serious about bringing down your time, the five tips outlined below will help you maximize your speed and give you an explosive first step in any situation. So, without further ado let’s take a close look at some key points of the start. 1. Utiliz...

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The 1R Fall Workout of the Month

Progress stalled? This month’s 1R training program will solve that.



05 / 10 / 2017 1R

04

Oct 2017

Stretches to Improve Your Squat

If you’re looking to push big weight, these four stretches will most definitely help your squat. Stretching is a word that makes some people in the strength and conditioning world jump like they just hit the buzzer in Operation. People, just like the squat, either love it or hate it. Personally I’m a HA-UGE fan of stretching, and I think it’s the most over looked aspect in training athletes today. Every time my athlete’s step into the weight room they stretch. We even pair most of the exercises we do with a stretch too. In this article we’re going to go over some of my favorites that ...

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