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22

Nov 2017

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 protein? What does it have to offer other protein sources do not, like say a piece of steak or a couple of eggs? Well, you’ve come to the right place as we’re about to break down the benefits of casein. Superior Lean Mass Retention While Dieting The first benefit of…

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21

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 performance, then jogging on a treadmill for 30 minutes isn’t going to cut it. Here then are some different kinds of conditioning work to spice up the old fashion cardio workouts, and help you achieve the results you’re actually looking for. Interval Training While interval…

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Kettlebell Exercises to Increase your Strength

Using kettlebells to improve your overall strength and gain muscle. Kettlebells are typically known for improving endurance, but they can also be used for strength training as well. We discussed using kettlebells to improve your power endurance last time, and now we’ll look at how the kettlebell can help you improve your strength and pack on the pounds over the next few months. With that in mind, here are the lower body and upper body kettlebell exercises I use to get my power athletes as strong as humanly possible. Lower Body Exercises Goblet Squat The goblet squat is a great exercise to introduce the squatting pattern to beginners and advanced trainees alike. Typically you hold the kettlebell by the horns (handle) when performing the goblet squat, but I like to hold it by the bell itself. Holding it by the horns makes the grip the limiting factor, and you can’t…

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20

Nov 2017

Supplements for Female Athletes

The top sports supplements to help support your healthy athletic lifestyle, without making you look like a man. As a strength and conditioning coach at Syracuse I get a lot of questions, specifically from females, about what type of supplements to take as an athlete. And the truth is, any active female, whether you’re just trying to tone up, or trying to compete at the Division I level, can benefit from some type of supplementation. So, in an effort to address the myths associated with these products and their effects, I’ve put together a list of what I’ve found to be the top vitamins and supplements for a healthy body & mind. Iron Low blood iron among other things can cause fatigue and is relatively common amongst women. In addition to adding iron rich foods to my diet I began taking iron supplements in various forms in my early teens…

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The Best Predictor of Athletic Performance

Does being “functional” really make you a better athlete? Survey says, “no.” The Functional Movement Screen (FMS) has become quite popular in the strength and conditioning and physical therapy scene in the past few years. But while some say it can predict the athletic ability of an athlete, others, bolstered by a recent study concluding that FMS does not have precedence over strength and speed testing in athletes, believe it has nothing to do with athletic ability. So what’s the deal? Does the FMS actually predict athletic ability in athletes better than normal strength and speed testing? Before bashing the FMS, you must first know what it entails. The Functional Movement Screen was created by Gray Cook, a very well known physical therapist. The FMS was designed to both diagnose improper movement patterns in athletes, and offer corrective exercises to fix these imbalances before injury occurs. Athletes participate in seven…

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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. With Phase 1 complete, it’s time to build on the foundational strength we’ve developed and begin Phase 2. The general template will remain the same, as there won’t be a ton of changes this month. I prefer to keep the base movements – squats, deadlifts, pull-ups, and presses, the same for month 2. Why? Because they’re the most effective compound movements out there for developing overall body strength. We will however change the rep and set schemes a bit, as well as some of the accessory movements. With the popularity of P90X, Insanity, and Crossfit, everyone’s jumping on the “muscle confusion” bandwagon. But, while I have A.D.D. as much as the next guy, there is something to be said for…

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20

Nov 2017

Speed Strength Training

A few strength training tips that will improve your speed and explosiveness. From my last two articles, it should be obvious that there is a great deal of technical work that must be addressed in order to become a faster athlete. However if you really want to get faster and improve your power you’ll have to train hard, train smart, and use the right techniques inside the weight room and on the field. What does it take? Well here’s a glimpse at what we do with the football team at The University of Akron. Simply put if you’re looking to improve your speed you’ll need to incorporate some combination of sleds, harnesses, and bands into your speed training routine. In this case, like many others in speed training, it’s important to note that harder isn’t necessarily better. Being able to run faster doesn’t mean pulling sleds that are loaded up…

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19

Nov 2017

Top Foods for Athletes

These healthy power foods will push your diet, body composition, and athletic performance to the next level. You train hard and naturally want to optimize your look and feel. That’s why it’s imperative to eat the highest quality foods and snacks, every day. Your body, after all, is like a sports car, which means the fuel you use will directly impact its performance. Throw in low grade processed foods, sputter along, and eventually cause system damage. While many athletes know, perhaps instinctively, that they have higher calorie, protein, and carbohydrate needs than the average individual, most don’t know the difference between high quality foods and low quality foods. To clear up some of the confusion between the two, the list provided below lays out the best foods for athletes. Work these “high grade” items into your daily routine to look, feel, and perform better. Salmon Topping this list is salmon….

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19

Nov 2017

The Borkowski Agility Series

Increased foot speed, acceleration speed, and transitional speed are all byproducts of these four new agility drills. So you’ve mastered The Star Drill and are ready for a new, and exciting, agility challenge? If so, it’s time to learn the Borkowski drill, a series of different agility drills all of which use the same cone set up, and all of which will improve your foot, acceleration, and transitional, speed. After all, athletes who transition the smoothest, and quickest, inherently have an edge over their competition. Now that you’re interested, let’s talk about how to properly set up the Borkowski drill. To do so, you’ll need 5 cones and a 20 yard area. Set up the first cone at the beginning of the 20 yards and then put one cone down every 5 yards (in line with cone 1) until you have covered 20 total yards. Should you need a visual,…

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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 instead of repping out endless bicep curls during isolation workouts? Right. The problem is, too many people associate the word “explosive” with “youth” or “pro athlete.” In fact, many people I work with seem to think that the day you stop competing is the very day you should stop training like an athlete and…

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Training Starts With Adequate Sleep

Getting better as an athlete starts with getting enough sleep. In the 10 years I’ve been involved in college athletics; it’s been great to see how smart strength coaches and athletes are getting and how methodical and well thought out training is getting. But there is more to sports performance than just the training program. You also have to consider your quality of recovery and to be more specific, the quality of your sleep. Sleep is divided into 2 phases, Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM). Within NREM, there are 3 stages; N1, N2 and N3 (Slow Wave Sleep). In 2000, Van Cauter, Leproult, and Plat found that the men with a high percentage of Slow Wave Sleep (SWS) (average 24%) had high growth hormone secretion, while subjects with a low percentage of SWS (average 9%) had low growth hormone secretion. Human growth hormone (HGH) is an…

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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. Coaches say speed kills, and in the forthcoming series I’ll give you the weapons to commit murder. Now, chill out everyone, I’m not passing out guns or blunt objects (I’ll keep those). Nothing I’m writing about will allow you to shank anyone in prison. But these tools will help you become faster, and, as we all know, speed kills. Just like the vertical jump program, this is the EXACT PROGRESSION I use with my guys. Keep in mind this program is done in conjunction with the vertical program. But, while the lifting is the same, we’ll add one or two lifting and/or stretching exercises to help improve movement in the sport. As is the case with the vertical program, remember this: effort must be maximal. If it’s not balls to the wall, you won’t…

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1R Contributor Spotlight: Doug Balzarini

An exclusive interview with MMA performance coach Doug Balzarini. Doug Balzarini has been a part of the 1R family since the middle of 2011 and has helped take the site to the next level by providing articles and workout programs such as the 1R Winter Workout Program and the entire Critical Components Series. A performance coach by trade and the founder of DB Strength, Doug trains everyone from weekend warriors to the likes of MMA champions Dominick Cruz, Phil Davis, and Brandon Vera. We caught up with Doug to discuss strength training, mental toughness, and what it takes to become one of the best athletes in the world. 1. You’ve worked with some of the best MMA athletes in the world. Who’s the best you’ve worked with thus far? I’ve been blessed to work with some amazing athletes. There are 3 or 4 professional UFC fighters that come to mind…

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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. In this 6-part series, I will briefly explain the essential pieces that comprise a complete strength and conditioning program for MMA athletes. The six components are: Dynamic Warm-Up Explosive Medicine Ball Movements MMA-Specific Resistance Training Flexibility Energy System Development Regeneration Time Having discussed why the dynamic warm-up begins any workout we perform at camp, it makes sense to now look at some of the movements and exercises we do to increase power and strength. Power – A powerful body is crucial in MMA. To throw a punch, defend a takedown, shoot a single, land a head kick; these all require power to be effective. Try to take your opponent down slowly, and without any power behind it, and you’ll be face first on the canvas. The placement of power movements in my routines will…

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Fat Loss Planning Pt. 5: Individualizing Your Diet

Create the best diet approach for your goals and lifestyle. In Parts 1, 2, 3, and 4, we discussed the components of fat loss. Now we’ll assemble these parts to cater to your individual needs. Fat Loss for the Athlete Let’s say you’re a running back for a D-III football team who needs to cut ten pounds of fat to help your speed. It’s the start of offseason conditioning, so you’ll lift and then run conditioning drills on Monday, Wednesday, and Friday, for a total of six intense sessions every week from winter until the start of two-a-days. Weights are very early in the morning, conditioning in the late afternoon. Entering one’s height (for this example, 5’11), and one’s age (for this example, 19) into the BMR and Harris-Benedict equations yields the following: Basal Metabolic Rate: 2,200 calories/day Caloric Maintenance (Adjusted for Activity): 3,800 calories/day Protein Target: 220 grams/day While…

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16

Nov 2017

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. Let’s talk about a very cringe-worthy topic for many: bathroom habits. Girls, for years you’ve tried for years to pretend like undigested food simply dissolves into thin air. Dudes, for reasons I’ll never understand, you seem to love being as descriptive with your movements and battles with constipation as possible. Sick. But, regardless of whether or not you want to discuss the in-depth details with your friends, “regularity” as we’ll call it, is insanely important for your health. We all have different patterns when it comes to nature calling, but whether you’re a frequent restroom-sprinter, or go 2-3 days between bathroom breaks, consider making some changes in your eating habits. Neither is normal, but both are very common. The Biology Part When you eat something, the enzymes in your stomach…

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16

Nov 2017

Top Five Worst Thanksgiving Foods

A list of five terribly unhealthy foods to go easy on this Thanksgiving. Turkey day is almost here, dudes. The average person eats 4300 calories and 229g of fat on Thanksgiving Day. That’s enough for 2+ days for many of us. To burn that off, think about this: as a 125lb girl, you would have to run 42 miles (at 7mi/h) or jump rope for 7 hrs straight. As a 200lb guy, you could lift weights for 15 hours, or, maybe you’ll enjoy this more, engage in moderate sexual activity for 30 HOURS. Yeah, good luck finding a girl who’s down for that. Turkey gets a bad rap for making you tired because it contains an amino acid called tryptophan, a precursor to sleep related hormones serotonin and melatonin. But turkey has less tryptophan than chicken or red meat, and must be had on a totally empty stomach to have…

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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. The deadlift is my favorite athlete exercise because it helps develop the muscles in the upper back, glutes, hamstrings and grip. As all of these muscles are of paramount importance to athletes, the light should have immediately clicked on… Deadlifts will make me better! Some don’t understand the difference between a squat and a deadlift, but it’s rather simple to distinguish the two: the squat is more of a knee or quad dominant exercise, as opposed to the deadlift which is a hip dominant exercise. In other words, a good squat has more knee range of motion, and a good deadlift has more hip range motion. But, whether you’re new to the deadlift game, or a seasoned veteran still looking to improve your technique, continue reading for exercises below to help you perfect…

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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. Increases Metabolic Rate A 2007 study on CLA showed that those using about 3.2 grams of CLA on a regular basis had an increased overall metabolic rate over the control group not given CLA. This enabled them to burn more calories at rest and eventually led to…

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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 female athletes aren’t vastly different from male athletes. It drives me nuts when female athletes believe that heavy resistance training won’t improve their performance. Now, I understand the long standing myths and misconceptions associated with weight training. I know that all girls are afraid of a rapid increase in size, an increase in weight,…

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