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The Best Supplements to Gain Weight

Here are the nutritional supplements you need to gain weight.



14 / 11 / 2017 1R

Gym Bag Essentials

These workout tools will help you get the results you’re looking for from your training program.



14 / 11 / 2017 1R

The Best Kettlebell Exercises for Power Endurance

How kettlebell training can help improve your strength, power, and athletic performance.



13 / 11 / 2017 1R

Critical Component Series - Recovery

Everyone, and I do mean everyone, needs a day off for rest and recovery. Incorporate these techniques into your routine for optimal results.



13 / 11 / 2017 1R
Bench Press Power Training

Want to learn how to bench press more weight? Read on… So you want to improve your bench press? Well, just so you know, it won’t magically happen by just adding more weight to the bar. My biggest bench press gains have come from taking a step back from max effort work, and focusing instead on speed work. I stopped worrying about the weight, and started worrying about how fast I could move the bar. In a six week span I took my close grip bench press from 275 X 3 to 315 X 3 EASY, with visual proof here: Making 295 look like a warm-up… 315 X 3 with a rep or two in the tank… During thi...

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Top Snacks For Max Performance!

A healthy diet is sustained by these healthy snacks.



12 / 11 / 2017 1Result
Exercise Selection 101 - Torso Training

These core exercises will help you get the most out of your strength training. I don’t train muscles specifically, preferring instead to focus on training and improving movement patterns. It’s why I love “full-body” exercises like turkish get-ups (TGU’s), cleans, crawling, and jumping drills. Which isn’t to say that I don’t separate exercises out based on their muscle-area and movement emphasis, because I’m big on “templates” and “categories.” Having a menu of movements to plug and play really helps to simply the construction of a routine. These templates are forever evolving, but there...

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The 10 Worst Foods You Ate As a Kid

Childhood favorites that are, simply put, bad for you. Below is a list of the worst foods you ate as a kid.



11 / 11 / 2017 1R

1R Contributor Spotlight: Jay DeMayo

An exclusive interview with University of Richmond Strength and Conditioning Coach, Jay DeMayo.



11 / 11 / 2017 1R

Are You Working Out Or Warming Up?

Are you training hard enough to improve your athletic performance? Answer these four questions and you'll be on the right track.



11 / 11 / 2017 1Result

Activate Your CNS For Peak Performance

Warming up your Central Nervous System prior to working out will help you maximize your power, speed, and performance.



10 / 11 / 2017 1Result

Meal Planning For a Healthy Pre-Game

Don't erase months of training because of a poor pregame meal. Eat healthily and be prepared with these pieces of advice.



09 / 11 / 2017 1R

The Importance of Post-Workout Nutrition

Building muscle and improving your athletic performance starts with your post-workout nutrition.



09 / 11 / 2017 1R

Move Like an Athlete

Understanding locomotion is the foundation for better athleticism.



08 / 11 / 2017 1R
The Best Kettlebell Abs Exercises

Use these kettlebell abs exercises to take your core strength to the next level. Kettlebells are an awesome tool for true core training. Besides making you look like the absolute man on the beach, a strong core is critical to athletes who want to perform at peak levels and stay healthy, for all athletic movements (running, jumping, cutting, etc) start with your core. Unfortunately many people think of spinal flexion and extension when it comes to “core training,”’ but these types of exercises (like crunches, weighted situps, etc) will neither help stabilize your core, nor help you reach ...

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06

Nov 2017

Developing Athletic Abs

These three abdominal and core exercises laugh at the situps you're currently doing. I’m sure that everyone has seen a commercial for how to get perfect Six-Pack Abdominals. But from an athletic standpoint, what does it mean to have a strong core? I have worked with athletes that were super lean and had great looking abdominals but still had lower back issues. On the flip side, I’ve worked with athletes that didn’t look like much but could do any exercise that I asked them to do for days on end. So what is the difference between the two? In order to answer that question, you have to re...

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Fat Loss Planning Pt. 4: Losing the Last Five Pounds

The final touches for meeting your weight loss goals.



06 / 11 / 2017 1R
Foam Rolling to Faster Recovery

Using a foam roller before and after workouts will help you alleviate soreness and get back to 100%. Everyone knows that recovery is a crucial component to increasing performance and decreasing the risk of injury. In order to minimize your recovery time, those who train consistently should get proper rest between training sessions, eat properly, and get enough sleep on a nightly basis. However, sometimes those methods aren’t enough to reduce soreness and get you back to 100%. I know because I’ve been there and my athletes have been there… But this is where your new best friend, the foam r...

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Workout Myths Exposed: Vol. 2

Here are three more training techniques that do absolutely nothing to help you gain strength, build muscle, or improve your athletic performance.



04 / 11 / 2017 1R

Critical Component Series - The Dynamic Warm-Up

Include a dynamic warm-up into your training routine to ensure you are properly preparing your body for battle.



03 / 11 / 2017 1R