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Critical Component Series – Metabolic Conditioning

Want to get to the next level? Adding metabolic conditioning to your strength training will help get you there. In this 6-part series, I will briefly explain the essential pieces of a complete strength and conditioning program for a MMA athlete. The six components are: Dynamic Warm-Up Explosive Medicine Ball Movements MMA-Specific Resistance Training Flexibility Metabolic Conditioning or Energy System Development (ESD) Regeneration Time Having discussed the first four parts of this series (I, II, III, IV), it’s time for a topic near and dear to my heart: metabolic conditioning. I love intense, heart pounding, push yourself to the limit, training. There isn’t a better feeling out there (let’s keep it rated PG people!) than crushing a hardcore training session and the sense of accomplishment that comes with knowing that you’re becoming a better athlete. Metabolic conditioning sessions are designed to improve strength, power, endurance, coordination, and overall physical and…

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The Difference Between Saturated Fat, Unsaturated Fat, and Trans Fat

Learn what Saturated Fats, Unsaturated Fats, and Trans Fats are, along with which fats are actually healthy for you. Are you a fat-o-phobe?? Lots of people are – and understandably so – with food labels screaming “low-fat” at you, food manufacturers don’t make understanding labels easy. So here’s the deal: Fat has more calories by weight than do protein or carbs (9cals per gram vs 4cals per gram). The thing is, you probably eat a lot less of it. Fats are responsible for making food have flavor and texture. They are not typically the basis of meals, as protein (meat, poultry, fish and dairy) and carbs (pasta, bread, rice, beans) are. Fats are really essential to your body from a cellular level to helping you digest the fat soluble vitamins (A, D, E & K), to making you have healthy skin and hair. If you overeat any macronutrient (Carbohydrates, Protein,…

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04

Dec 2017

Top Baseball Player Workouts

If you’re serious about your game then include these exercises into your workout program. Let’s face it, most high school and college baseball players are weak as hell. The problem though lies not in their effort, but with their off season training programs. Too often baseball players are simply performing the WRONG exercises! High school and college baseball players need to get strong, especially in their lower half, as power is generated from your hips, thighs, and glutes. Which means, without a solid foundation and a solid workout program you’ll never maximize your potential as a player. Look, I understand the inclination to focus on the “core,” as it transmits the power generated in the legs and redirects it throughout the body. If your core can efficiently transfer the power generated from your legs, you will hit the ball further and throw the ball harder! However, without a strong and…

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Improving the BIG THREE: Part 1 Squat Drills

Next level size, strength, and speed begin with a strong squat. Here are the drills to help you move big boy, next level, weight. The sport of powerlifting is comprised of three main movements: The bench, the squat and the deadlift. These exercises are used in competition because, between them, you’re literally working every single muscle in your body. But no movement has a higher correlation to improved strength, speed and, athletic performance than the king of all exercises: the squat. It’s why I firmly believe some form of squatting should be included in every strength training routine. However, to reap the full benefits you must first perfect your technique. Here we’ll discuss ways to help you do just that. Wall Squats Sometimes athletes perform squats and don’t have the control to pull themselves down correctly, and end up with anterior weight shift. This causes them to end up on…

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Critical Component Series – Flexibility Training

To achieve optimal results, you must integrate flexibility movements into your program. In this 6-part series, I will briefly explain the essential pieces that comprise a complete strength and conditioning program for a MMA athlete. The six components are: Dynamic Warm-Up Explosive Medicine Ball Movements MMA-Specific Resistance Training Flexibility Energy System Development Regeneration Time Having talked through dynamic warmup, explosive medicine ball movements, and strength training, let’s now move onto an often overlooked aspect of training: flexibility. Everyday I see someone following up their strength workout or cardio session with a couple shoulder rolls and maybe 2 or 3 toe touches before running out the door. What benefit did that effort provide? Did they lengthen their muscle tissue out to aid in recovery? Did they reduce muscle soreness with their half hearted 30 second routine? The answer, should you be wondering, is absolutely not! An overlooked element of fitness, flexibility…

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NCAA Legal and Illegal Supplements

What’s NCAA legal and what supplements are illegal? With so much nutrition information on television, on the internet, and in the media, many consumers find themselves confused and unsure of what to believe. College athletes are no exception. In addition to safety and efficacy, student-athletes must also be aware of the NCAA regulations with regard to the use of nutrition supplements. The NCAA separates supplements into three different categories: Permissible, Impermissible and Banned. Before purchasing anything, it is important to understand what those categories are and what fits into each. 1. Permissible Substances: This refers to the group of items that may be provided to a student athlete by a university. They include vitamins and minerals, energy bars, calorie replacement drinks (with less than 30% of the calories from protein), and electrolyte replacement drinks (Ex: Gatorade and Powerade). The key here is the protein content. Institutions cannot provide products in…

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Workout Lagging? Here’s Six Reasons Why

No longer excited for your workouts? Here are a few ways to improve your workout motivation. You know that in order for your sports performance to improve, strength training at 110% is a table stakes requirement. Whether you’re looking to compete at a high level, or just trying to look and feel better, the commitment to getting bigger, faster, and stronger must be there. Why then can’t you work up the motivation to get dressed and stick to your workout routine? Why would you rather skip training altogether, even when you know you’re only hurting yourself? While lulls in motivation from time to time are quite normal, an ongoing period of laziness may mean something else is at play. During these stretches, carefully assessing a few important things will allow youto identify what’s causing this lack of desire, helping to remedy the situation and get you back into the gym….

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28

Nov 2017

DIY Sports Drinks

Scared of “caramel coloring”? Looking to save a few bucks? Here’s how to a make cheap, easy sport drink at home! The benefits of homemade foods and beverages are fairly self-evident: they taste better, they’re easier on the wallet, and they don’t require a scientist to decipher their processed nutrition facts. Not to mention, your food dollars are supporting producers of fresh, natural ingredients versus a multi-billion dollar food manufacturer that makes the majority of its products from corn (okay, maybe that doesn’t bother you, but it should!). The sport drink though can be trickier than the traditional DIY recipe because it’s formulated to produce optimal results in physiologically stressful situations. So, here are some important considerations when formulating the optimal sport drink recipe: 1. Ingredients: For hydration, maintenance of fluid and electrolyte balance, and optimal performance during endurance exercise, a sport drink must contain appropriate concentrations of water, carbohydrate,…

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27

Nov 2017

Gatorade’s Mystery Ingredients

What’s in Gatorade, your go-to carbohydrate and electrolyte beverage. Training for the Philadelphia Marathon has had me downing my fair share of Gatorade and other sports drinks over the past several months. And though I’d normally advocate for fresher, more natural, not-flourescent-or-in-powdered-form foods, it can be admittedly tough to resist the temptation of grabbing a cold cup at the finish line of a race, or filling up a bottle for a training run. And for good reason, as Gatorade has dedicated a huge amount of time and money to producing a drink that’s not only optimal for proper hydration, but also pretty delicious. Unfortunately for anyone who scrutinizes nutrition facts and ingredient labels the way I do, Gatorade is surprisingly laden with a slew of unpleasant surprises. So while this sports beverage is thankfully free of corn products, ingredients like monopotassium phosphate, red 40, and glycerol ester of rosin can…

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Healthy and Unhealthy Options At McDonalds

Is it possible to contain calories and eat healthy at McDonalds’s?! How to avoid fast food self-sabotage. Did you know that 46 million people eat at McDonald’s each day?! That’s more than the entire population of Spain. Talk about a global phenomenon. Whether for reasons of enjoyment or out of necessity, we inevitably end up at this fast food joint once in a blue moon. While McDonald’s may not be our cuisine of choice, there are ways to choose a relatively healthy meal that doesn’t sabotage our workout regimens or ruin our diets with a calorie bomb. Just because Ronald McDonald sports a potbelly underneath those overalls doesn’t mean you have to! With a little insight into the dos and don’ts of ordering at McDonald’s, you will be equipped to handle anything that scary redheaded clown throws your way. So without further ado, my top picks for a healthy McDonald’s…

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27

Nov 2017

Gluten-Free For Athletes: Pt. 1

What is gluten, and is it our diet’s latest nemesis? You’ve read anecdotal tales of gluten-free diets improving athletic performance. Gluten-free products litter the shelves of health food stores and sales of these foods were well over $2 billion last year. Due in part to emerging research on the topic and, more likely, to the food industry’s excitement over the potential to create and sell even more processed foods, gluten-free diets have been touted for their health benefits as more and more decide to give up foods containing gluten. With all of this media attention, it can be difficult though to distinguish fact from fad. Is gluten a real health concern or just the latest trend for the nutrition-obsessed? As a health practitioner I’ve been asked this question constantly over the past year, and find it’s best to start with the basics. Gluten is a general term for proteins found…

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A Different Approach To Fitness Goals

Getting into better shape starts with looking at how the opposite sex trains. I got my start in a small gym in upstate NY, which was really a beat up, abandoned, glorified warehouse with its share of leaks. It was, well, just downright old. But this place is where, as cliché as it may sound I was bit by the “iron bug.” I legitimately fell in love with the weight room. The thing is, even in this old beat up place, way back in the mid 90’s, I’m sure I saw many of the same things you all see now. That is, a bunch of dudes training hard. Loading up barbells to squat, pull, press, bench, whatever it may be, all in search of packing on muscle and/or getting stronger. In the “other room” were women on machines working their “inner thighs” or walking on stair climbers (yes I’m that…

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Tips On Maintaining New Year’s Resolution

Keeping your diet in check and following through on your resolutions is as simple as following these steps. In an effort to keep my 2013 New Year’s resolutions, and hopefully help you keep yours, I decided to not only write them down this year, but to share them as well. Nobody’s perfect, and maybe you didn’t exactly have the healthiest of holiday seasons, but follow these steps and you will be a lot more successful in achieving whatever nutrition (losing weight or gaining it) or training goal it is you’ve set for yourself. Don’t be another statistic and sign up for another gym membership that you never use. Follow these four steps, commit, and make this year your best one yet! 1. Look Back to Move Forward Think back to some experiences you’ve had in the past year regarding nutrition and how it may have impacted your performance. What areas…

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25

Nov 2017

Learn to Love the Leg Press

While squatting may be the cornerstone of your training program, these leg press variations will help take your strength gains to the next level. I have no doubt that 1R readers smartly spend most of their gym time hauling barbells and heaving dumbbells, but that doesn’t mean there isn’t room for oft-maligned weight machines. The humble leg press is a strong candidate for inclusion in your training routine, and below I’ll discuss why it’s a great tool for every type of lifter. The Novice The biggest criticism of the leg press is that you can extend the range of motion by flexing your spine, which puts your back at risk for injury. I look at it a different way. The leg press is a great learning device for maintaining a healthy, neutral spine precisely because you can “curl” your hips up while performing the lift. Why? Because there’s tactile feedback…

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24

Nov 2017

Arm Exercises for the Holidays

These arm exercises may very well be the best present you get this year. It’s late December and you’ve been squatting, deadlifting, and benching your way through the fall and into winter… as you should be. But now that the holidays are here, and you’re more than likely in a deload week, which means there’s no better time to reward yourself with the gift that keeps on giving. No I’m not talking about Ugg slippers, iPad’s, or Tickle Me Elmo’s… I’m talking about the best arms exercises you’ve probably never seen before! Mix these in over the extended break and I guarantee you’ll be feeling like a new man come 2012. But don’t take my word for it. Give these bad boys a go and let me know how they work out for you in the comments section below. 1. 1 Arm Barbell Curls: Wait, what? No need to adjust…

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24

Nov 2017

Speed Enhancement Workouts

Who isn’t interested in learning how to become a faster runner? Even if you are not an athlete and just enjoy looking and feeling better, adding speed training to your workout will help you target different muscle groups, burn more calories, and help you make significant changes in your physique. But what is speed training? Contrary to popular belief, training for speed is more than just going out and running sprints. Rather it’s a dedication to the development of all areas that surround speed which include dynamic range of motion, static range of motion, and strength. I know those terms probably mean very little to you right now, but working on each can help you improve your speed in no time. So what’s dynamic range of motion and why should you care? Dynamic range of motion is basically a measure of how flexible you are when you’re moving. Being able…

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Stronger or “Fitter” – What Are Your Training Goals?

Taking a closer look at the benefits of Crossfit, P90x, and other fad workouts for serious athletes. Current training crazes like CrossFit, Insanity, P90X, and the 300 workout, have prompted so many questions from athletes as to why they’re not a part of their prescribed strength training program that it came time clear the air. To do so, I’ve compiled my thoughts on each training aspect below in the hopes of giving better direction to athletes who are intrigued by the marketing hype. Without further delay, let’s tackle the most popular first: CrossFit These workouts tend to vary in nature, but I’ve got one big beef with this method: most users have little knowledge and experience with the technique. This past summer my younger brother (who rows crew at the collegiate level) got pretty big into CrossFit, and the first workout I watched him do involved snatches. I don’t care…

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Critical Component Series – Strength Training

You can’t shoot a cannon out of a canoe. Here’s how to use strength training to construct a strong foundation for optimal performance. In this 6-part series, I will explain each of the essential pieces that comprise a complete strength and conditioning program for an MMA athlete. The six components are: Dynamic Warm-Up Explosive Medicine Ball Movements MMA-Specific Resistance Training Flexibility Energy System Development Regeneration Time Having discussed the importance of a dynamic warmup, and explosive movements, it’s time now to move onto the meat and potatoes: strength training. Believe it or not, strength training has been a hot button issue amongst the MMA community as some swear by it, and others still haven’t fully jumped on board. But even as more and more MMA athletes are “buying” into the benefits of strength training, the current methods and programs I see out there are all over the board. I’ve heard…

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The OneResult Winter Program – Phase 1

If you’ve been looking for a training program to help you build muscle, gain strength, and drop body fat this winter, continue reading. Fail to plan is planning to fail. This rings particularly true when discussing exercise programs. You wouldn’t travel somewhere you’ve never been before without having directions would you? If your fitness goals are supposed to take you somewhere “new,” such as increased strength, weight loss, looking better naked, etc. then you need a road map to help you get there. This is Phase 1 of a three phase (12 week) training program that will help you get stronger, faster and more defined this winter. You will experience an increase in your explosive power and your conditioning will improve vastly. Are you in? Program Breakdown You will train 5 days per week, taking Wednesday and Sunday off. Monday and Friday will be your “cardio” days while Tuesday, Thursday,…

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22

Nov 2017

Alternative Protein Sources

Break out of your diet rut with these frequently neglected protein sources. Traditional “bodybuilding foods” like chicken, eggs, protein powder, and tuna are staples for a reason: they’re all high and lean-protein, relatively-low fat, and easy to prepare. They can though turn eating into a tedious affair. To help offset that boredom, here are 8 foods that pack not only protein, but a variety of flavors and vital nutrients. I’ve included relative protein contents for each of them, though note that different amino acid profiles can affect how your body uses protein. Typically, vegetable sources have less-favorable profiles (i.e. they’re less bioavailable), but I’ve also noted instances in which this isn’t the case. To help you shop, the protein calculations are based on products you’re likely to buy in a grocery store, whether it’s raw red meat or a bag of roasted pumpkin seeds. Bison While similar to beef, bison…

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