Add Yoga to Your Workout Program | OneResult Faster recovery, greater flexibility, and increased strength may be as easy as adding yoga to your workout routine. If I had a dime for every male client to scoff at the suggestion of taking up yoga to improve their performance, I’d probably have… well… at least ten bucks. Yoga’s gotten a bad rap for being “a chick workout”, “slow”, “boring” and “a waste of time when training to build muscle,” but I’m here to tell you that those are lies, lies, LIES! Incorporating yoga into your training routine actually drastically improves your flexibility, strength, and athletic performance. As I’m sure you’ve heard before, bodybuilding and sports specific workouts require rest days to avoid the perils of overtraining, but the most effective rest days are not spent on the couch watching re-runs of The Fresh Prince of Bel-Air. But how does this all actually happen? But if you don’t believe me, maybe you’ll believe former New York Giant Amani Toomer. Chair Pose
Maximizing Workouts When Short On Time | OneResult If you’re looking to maximize your lean muscle mass but don’t have hours to workout, this is the training program for you. Introduction We all have times in our life where training isn’t the number one priority. Whether that’s because you’ve got practices for multiple sports, an onslaught of exams, or are simply busy attending to your social life (lame excuse) there are times when you can’t always train as much as you’d like. But that doesn’t mean training has to stop! Choosing Exercises Training efficiently means being ruthless with your decisions. Training efficiently means you have to solely focus on training when in the gym. Time Limits I would recommend you split the 2-hour weekly training time into two 45-minute sessions and a 30-minute session. The two 45 minute sessions should be full body sessions, and focused on the compound exercises you have chosen. After the dynamic warm up use the remaining 25 minutes to get some quality reps in at a nice weight. A Sample Training Program
Extra Workouts Part 1: Neural Activation Training Extra Workouts Part 1 – Neural Activation Training Today I am going to unleash your next greatest training tool. First we are going to talk about training frequency and extra workouts, then I will get into something I call Neural Activation Training, which you can use upwards of 2-3 times a day in addition to your regular workout routine. *** Do I have your attention? Good! Extra Workouts If you want to know about adding extra workouts to your routine, you are on the right track. For some time now I have written about using extra workouts to increase training frequency, and the benefits of increased training frequency over time. I referenced increased training frequency in my Werewolf Training routines and in my Fat Loss for Men & Fat Loss for Women routines. Benefits of Increased Training Frequency Increased training frequency can be used with the following goals in mind: Are You Afraid of Overtraining? Don’t be afraid. The Science Behind Neural Activation Warm Ups Sets and Reps How to Land
10 Reasons Not to Train Like a Professional Bodybuilder One of the biggest mistakes you can make when attempting to gain muscle is to imitate your favorite professional bodybuilder. If you’ve seen the magazines: Flex, Iron Man, Muscular Development, etc…, you’ve seen the pro bodybuilding routines. These guys train one body part a day, 10 exercises for each muscle group, 6 sets per exercise, 12-20 reps per set, and they put together brutal 6 days per week workout routines, sometimes with 2-a-days. What they don’t tell you, is that routines written by professional bodybuilders are not going to work for you if you are not either a pro bodybuilder yourself, or an unemployed, juiced up, genetic freak. My Experience Training Like a Pro I wish someone told me all these things before I started on some ridiculous pro routine when I was 16. What a complete waste of 6 months that was. Here are 10 reasons why you should not train like a professional bodybuilder: The pros already have built their foundation.
The Myth of Non-Functional Hypertrophy If you read my articles you know that explosiveness is largely dependent upon strength, and strength is fairly influenced by muscular growth, or hypertrophy. In this article I'd like to address another topic along these lines and this the topic of functional vs non-functional hypertrophy. Non-functional hypertrophy refers to gains in muscle size that aren't associated with an improved capacity to produce force. "Functional" hypertrophy refers to gains in muscular size that improve maximal force production, and thus carry over into the real world. Simple enough. Manufactured Strength Vs Natural Strength Before I get into it I'd like to point out that no supplemental training method is perfect and has a perfect transfer to sport. Myofibrillar growth vs Sarcoplasmic growth Now that i've got that out of the way, let's talk a little bit of muscle physiology. For this reason athletes are often encouraged to train heavy and use lower repetitions in their training. What Really Happens IIA Vs IIX
Exercises Nordic Hamstring Exercise The Nordic Hamstring exercise requires almost no equipment besides some sort of pad to rest your knees on. Sorinex makes a great device they call the Poor Man's Glute/Ham Raise which is perfect for this exercise and only costs a few hundred dollars. As much as possible, try not to break at hips. You can also perform this exercise by only lowering yourself about 1/4 of the way down, stopping, then pulling yourself back to the top. Be careful with this, however, because a lot of people cramp up quickly because of the intense contraction of the hamstrings and calves to make this happen. Dr. Glute/Ham Raise The glute/ham raise is an extremely effective method of increasing hamstring strength. This video features Martin Rooney the author of Training for Warriors, a cool book full of information on training for mixed martial arts and other combat sports. Renegade Row or Push Up Row Tutorial on the Romanian Deadlift Travis M. Tutorial on the Back Squat
Bodyweight Strength Training People are always asking about strength training using only bodyweight. This is nothing new or revolutionary, I am borrowing HEAVILY from Rippatoe, Bill Starr, and lots of other great authors and trainers. This is your basic 5 x 5 template. You would do strength training 3 times a week, say Monday-Wednesday-Friday with the weekends off. These are done "lazy circuits" style, with about 1 minute rest between each set. Workout A 1A. Workout B 1A. Exercise Progressions - with regular weight training you can just add weight to the bar. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. None of these lists have to end here.
17 Explosive Bodyweight Exercises for Strength and Speed Illustrations by Greatist Getting in shape without access to a gym or any fancy equipment is totally doable. In fact, bodyweight exercises can not only build muscle and burn fat, they’ve been shown to improve athletic performance and build speed and power, too . Make those moves explosive, and they can help build endurance and really help elevate an athlete’s game . Before getting started, keep in mind that plyometric training should focus on awesome form and all-out effort. When it’s time to bust a move, short sets (just three to five reps) is often all it takes to get a killer workout that may end with jelly legs and an amazing feeling of self-satisfaction. Let's Get Explosive Slightly Flammable 1. 2. 3. 4. 5. 6. Definitely Combustible 7. 8. 9. 10. 11. Yowzers — That's Explosive! 12. 13. 14. 15. 16. 17. While there is no "one best way" to exercise, explosive bodyweight training can be a great addition for athletes and non-athletes alike.
Interval Training Guidelines In the last two weeks I’ve started working on the upcoming “51 Interval Training Workouts” manual (for a July 2012 release), and it’s been a lot of fun to review past fat burning workouts that didn’t make the original manual. Intervals are a research-proven KEY to your fat loss program and health. Researchers are even starting to use intervals with patients recovering from heart disease! So you know that interval training is just going to get more popular. But a lot of folks worry that intervals can get boring, if you do the same ones over and over again. And that’s true. So here’s the deal…If you don’t have variety in your program, you are more than likely to end up at a fat loss plateau soon rather than later. Not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks. 1. Beginner vs.
The Baller and the Barbell Many people grow up playing basketball. Courts are usually accessible all around the neighborhood in driveways and in parks. The only thing you have to purchase is a basketball. When these young basketball players get older, they start searching for something to give them an advantage over their opponent. These athletes should turn to weights first and later to explosive plyometric movements but only if they’ve reached a certain acceptable level of strength. How do we determine if an athlete is on the static side or the reactive side of the spectrum? If your depth jump is higher than your standing vertical jump, you’re a more reactive athlete and perhaps need more maximal strength work. One problem is that many reactive/static athletes fail to make the connection, specifically those closer to the reactive end of the spectrum. Another misconception is that adding muscle will interfere with shooting mechanics.
Top Ten and a Half Training Tips for Martial Arts (excerpted from The Secrets of Martial Arts Conditioning) Applying the principles of scientific training, I have come up with ten (and a half) training guidelines for the combat athlete who must be present to ensure competitive success. 1. Do not rush to lift heavy loads. 2. a) Train in a standing position. b) Train with free weights (destabilized). c) Use multiple joints (the kinetic CHAIN is natural). Basically, despite the strength that individual exhibited on the machine, he was unable to apply it in a real world situation like squatting. “How can anyone expect to possess coordination in active work when his muscles have never worked together in groups?” Nearly 80 years ago and we are still having this argument today. “Single-joint exercises such as leg extensions and leg curls develop movement patterns that will interfere with patterns you use in sport. d) Train with explosiveness. e) Train functionally. 3. 4. 5. 6. 7. 8. 9. 10. 10.5. Typical mistakes