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10 Common Training Mistakes Athletes Make

A simple list of the most common mistakes athletes make, and how you can avoid them. 1. Overtraining It’s clear in pre-season who did their part to come back to campus in shape. It’s also clear who’s done a little too much. Chances are, if you look like American Psycho Christian Bale, you may have done too much calorie cutting and have no long term fatty acid energy reserves. Working hard and eating well is one thing, but going hard 6 or 7 days a week on a 1500 calorie a day diet is a recipe for disaster. So lift hard 3-4 days a week, eat big, and see a major difference in the way y...

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Isometric Training Exercises

Interested in workouts and exercises that will make you more powerful and much more explosive? Try these techniques. Any athlete knows how important explosiveness and strength are. That’s why most athletes use a combination of strength training and plyometrics to build muscle and push their performance to the next level. What many athletes fail to acknowledge though is the importance of being both extremely balanced, and explosive. How do you train for both at the same time? By integrating isometric training exercises into your program. Isometric (ISO) Explode training is the most adv...

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What's the Glycemic Index?

Find out the not-so-simple truth behind high-GI foods and what role they play in your diet.



19 / 09 / 2017 1R
The Benefits of Lean Protein

More amino acids, less fat. Find out why leaner cuts of meat, and the protein they deliver, are a mainstay in any healthy diet. We’ve all heard it before – some of us so many times it’s become somewhat of a healthy diet mantra: choose lean proteins. If you’re health conscious, removing the skin from your chicken and choosing 97% lean ground beef has probably become as natural as waking up to your protein shake every morning. But what exactly is the point? Is a little bit of marbling in our red meat every once in a while really so bad? Sometimes we need to take a step back and remind oursel...

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17

Sep 2017

Avoiding the Freshman 15

Adjusting your diet to avoid the infamous Freshman 15, Sophomore Surplus, and Junior Jiggle. The tips are all pretty cliché – “Drink in moderation?” “No late night Taco Bell?” Come on! As a Freshman 15 alum (it may have been closer to 20, and no you can’t see pictures) I can promise you it doesn’t take a whole lot before you realize your jeans don’t quite fit the same… Or fit at all. But the weight gain doesn’t have to be inevitable. Here are 5 real ways to prevent your friends from barely recognizing you at Christmas Break! 1. Assess the endless buffet. Whether you’re at a state unive...

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The "Basics" Workout

Looking better, feeling better, and increasing your athletic performance begins with this old school workout.



17 / 09 / 2017 1Result

16

Sep 2017

Energy System Training

Improve your cardio capacity, burn fat, and become a better athlete with these off-season training techniques. There’s nothing worse than coming back from summer break and hearing an athlete say “Yea, I’m in the best shape ever! I ran soooo many miles this summer!” Then comes the first team conditioning session, and “in shape” athlete can’t even finish the first half of a sprint workout. Classic case. We’ve all witnessed it, and the worst part is they don’t understand why they’re so behind if they, “ran so much more.” Three words: ENERGY SYSTEM TRAINING. The entire summer these athlet...

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The Vertical Jump Program - Vol. 4

Putting the program together to improve your vertical jump. Ok guys and gals. I know you’re not really looking for more of my witty greatness after Vol 1, Vol 2, and Vol 3 of this series, but you just might have it coming to you. Before you get rolling with this vertical jump program, let me give you a few must do’s here: You must warm up… No seriously, really warm up. If you’re not in a decent lather (read: sweating), you’re not ready. You must work on strength and conditioning throughout phases 1 and 2 in order to build the base. You must perform every vertical ju...

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The Vertical Jump Program - Vol. 3

Push your vertical jump through the roof by incorporating these weighted jumping exercises. Before going forward, I want to make something completely clear. Do not skip Phases 1 and Phase 2 of this series, for if you do, I guarantee two things will happen: minimal results and injury. Now, if you’ve followed the first two phases closely, you’ve undoubtedly built a solid base for the two jumping exercises and “heavy lifting” we’re about to do in Phase 3. Make no mistake about it, this is the meat and potatoes, folks. The two jumping exercises below have been taken from the late Dr. Yuri ...

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Do Metal and Plastic Containers Cause Cancer?

Can plastic really give you cancer or dementia? What you need to know about food contaminants and how to avoid them.



13 / 09 / 2017 1R

13

Sep 2017

The Pull-up Program

If you really want to increase your strength, why not start with the best upper body exercise, the pull-up? The pull-up very well might be the hardest upper body exercise to perform. Now that you know how to do it, the first step is to make sure you get all the way to the bar. There are a few different ways to build the strength needed to do so: 1. Jumping pull-ups For this pull-up variation you need a bar you can reach. What I want you to do is put your hands on the bar and squeeze it hard. Now with your hands set jump up and pull yourself up in the same movement. The jump will...

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Preventing Female ACL Injuries with Exercise

With an understanding of what the ACL does and how it’s torn, let’s now discuss how to reduce the risk of injury. Learn How to Land! Whether you cut, land from a jump, or change direction, you must teach your body to carry out the action correctly. But just because an action is performed adequately doesn’t necessarily mean it’s performed efficiently and safely. If you remember from the first article on the ACL, I mentioned that females have a tendency to rely more on their quads in response to forward motion of the tibia, which can increase the risk of trauma at the ACL. So how do guys...

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The Vertical Jump Program - Vol. 2

The second part of this vertical jump series, we focus on weighted plyometric exercises to prep you for primetime. Having laid the foundation in the first vertical jump article of this series, it’s now time we move to Phase 2. To do so, we’re going to add a few simple, but VERY productive jumping exercises, to ramp up your vertical leap. We’re also going to add resistance slowly but surely, and start jacking up the intensity to get you ready for Phase 3. Remember that the simple key to making this method effective is maximum effort, all of the time. If you’re bullshitting the move, you...

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Back To School Training Tips

Summer’s over, and class is back in session. Interested in making real progress this fall? With the start of a new semester upon us, it’s time to get things in order. And I’m not just talking about class schedules and social calendars; I’m talking about your training too. The start of a new semester is great time to wipe the slate clean and reassess your strength and conditioning routine. There are many different ways to refine your training, but there are concepts and tips I’d recommend you consider regardless of the training program you use. Some examples? Here are five that I tell e...

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The Vertical Jump Program - Vol. 1

A vertical jump program that works for Division 1 athletes will probably work for you... especially if you want to learn how to dunk. In my field, many will tell you there’s no greater display of power than the vertical jump, and they’re right. The ability to defy gravity pulling you back to earth is truly one of the greatest displays of power. And, let’s be honest, having some legit rise while posterizing anyone on the blacktop is just flat out cool. Joking aside, bounce is something my guys take very seriously, and our jump program is just as serious. Below I’m going to reveal our ...

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The Dangers of Diet Pills and Fat Burners

A closer look at fat burners, appetite suppressants, and carb blockers.



12 / 09 / 2017 1R
Does Red Meat Cause Heart Disease?

Is too much red meat actually bad for you and your healthy diet? Chicken is your go-to. Fish can be too – i.e. when the lady friend is cooking salmon. Beef… not so sure? No matter how busy you’ve been planking or Tebowing, you still probably got the memo about red meat and its dicey rep. There was, of course, the 90’s mad cow epidemic that made beef the bad guy. Not to mention red meat’s more recent association with increased risk of a whole slew of health issues, particularly heart disease and cancer. Yeah, I know, you’re not so concerned with that stuff when you’re just trying to look g...

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Exercise Selection 101 - Lower Body Workouts

Discover the “method to the madness” and get the most out of your training sessions I don’t focus on training muscles specifically, but instead prefer to focus on training and improving movement patterns. It’s why I love incorporating “full-body” exercises into sessions such as turkish get-ups (TGU’s), cleans, crawling, and jumping drills, just to name a few. Of course, I do separate exercises out based on their muscle-area and movement emphasis. I’m big on “templates” and “categories” and love having a menu of movements I just “plug & play.” I simply refer to this menu, plug the appropria...

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A Low Carb Diet For Athletes

Staying energized, performing at your best, and cutting weight with a low carbohydrate diet. With so much talk about what the best diet program is (Paleo, terrible fads, etc), cutting weight can be extremely overwhelming. But if you happen to be working out at high intensities regularly, it’s going to be even tougher. Why? Because many popular weight loss strategies don’t work if you’re trying to perform at your best on a daily basis. As an athlete, you have numerous reasons to keep your body fat level down. You, for instance, may need to stay under a certain weight level to compete, o...

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Healthy and Unhealthy Fruit Smoothies

Are smoothes, like those from McDonald's, Jamba Juice, and Smoothie King, actually healthy?



09 / 09 / 2017 1R