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The Value of Casein Protein

You may be familiar with whey protein, but what is casein protein and why should you be taking it? If looking to maximize your lean muscle mass and increase your strength, proper protein intake is a must. For, as I’m sure you’ve heard, protein rich foods and supplements are the building blocks of quicker recoveries and lean muscle mass increases. But while most people now know the benefits of fast digesting proteins like whey, the vast majority are unaware of the importance of slower digesting casein supplements. But what’s so special about casein, and how does it differ from whey prot...

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Nov 2017

Athlete Cardio Workouts

If you’re trying to burn fat, these cardio options will be much more helpful than a slow jog on the treadmill. We’ve all had a great laugh while watching people do cardio workouts while talking on the phone, texting their BFF, or reading a magazine. We’ve all seen them time and again; those barely sweating, not short of breath, but all the while thinking that they’re, “getting it done.” The good news is, if you’re here that’s probably not you. You’re an athlete who trains with a purpose. If the purpose though is to get into better shape, burn fat, or simply improve your athletic perform...

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Kettlebell Exercises to Increase your Strength

Using kettlebells to improve your overall strength and gain muscle.



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Speed Strength Training

A few strength training tips that will improve your speed and explosiveness.



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The Best Predictor of Athletic Performance

Does being “functional” really make you a better athlete? Survey says, “no.”



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Supplements for Female Athletes

The top sports supplements to help support your healthy athletic lifestyle, without making you look like a man.



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The OneResult Winter Program - Phase 2

Building muscle and burning fat this winter doesn’t have to be complicated. Here’s phase 2 of the program that will help you get the results you’re looking for this winter.



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Top Foods for Athletes

These healthy power foods will push your diet, body composition, and athletic performance to the next level.



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The Borkowski Agility Series

Increased foot speed, acceleration speed, and transitional speed are all byproducts of these four new agility drills.



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Training for Explosive Athletic Performance

  Why training explosively, regardless of whether you’re an athlete or not, will help you see the results you’re actually looking for. The sad reality is, as we age, we lose muscular power at a much faster rate than muscular strength. Muscular explosiveness (aka “power) not only adds longevity to our athletic careers, but also helps us live longer. Without explosiveness, we’d be slower, less agile, and unable to perform in pickup games on the weekend. Essentially with no explosiveness there’s no athleticism. To counteract this effect, wouldn’t it then make more sense to train explosively...

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Speed Training Phase 1: The Foundation

If speed kills, these exercises and this workout program will to help you commit the crime.



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Training Starts With Adequate Sleep

Getting better as an athlete starts with getting enough sleep.



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1R Contributor Spotlight: Doug Balzarini

An exclusive interview with MMA performance coach Doug Balzarini.



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Critical Component Series - Explosive Medicine Ball Movements

Power is king. Improve your power and dominate your competition with these simple and effective movements.



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Fat Loss Planning Pt. 5: Individualizing Your Diet

Create the best diet approach for your goals and lifestyle.



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Adding Dietary Fiber to Your Diet

A closer look at the top five ways that dietary fiber and other facts affect your “regularity,” and prevent constipation.



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Top Five Worst Thanksgiving Foods

A list of five terribly unhealthy foods to go easy on this Thanksgiving.



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Improving the BIG THREE: Part 3 Deadlift Drills

Want to become a better athlete? Then get better at performing the “athlete’s lift!” Let’s go 1R.



15 / 11 / 2017 1R

15

Nov 2017

Why You Should Take CLA

If your goal is to burn fat and lose weight, perhaps it’s time you start supplementing with CLA. One supplement with serious upside, but without the recognition of protein powder, creatine, glutamine, or fish oil, is CLA. But what does CLA do and how can it help you? Simply put, numerous studies show this fatty acid supplement, which is naturally found in protein sources like eggs and grass-fed beef, aids weight loss and helps burn body fat. But (insert infomercial voice here) that’s not all! Let’s have a quick look at the many reasons CLA is worth adding to your daily supplement routine. ...

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Why Women Can't "Bulk" Up Lifting Weights

  Everyone's heard the myths and misconceptions about girls and lifting heavy weights. This article sets the record straight. When coaches call and ask how I design programs for our men’s and women’s programs they are sometimes surprised by my answer (and really shouldn’t be). The basic concept of both programs is exactly the same! Both focus on strength and power development through the use of multi-joint exercises (like the Olympic lifts and squatting), bodyweight exercises (push ups and pull-ups) and exercises that focus the hamstring, glutes and the lower back. The bottom line is that...

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