Etiket: Workouts

  • Tapas – sparking AND tending your inner fire with care

    Hell, one of the most baller programs out there (and one I reference often myself) – Meghan Callaway’s Ultimate Pull-Up Program (ahem, it’s its 3-year anniversary this week and it’s on sale for 50% OFF the regular price hint, hint, nudge, nudge) – incorporates a bevy of eccentric only pull-ups…I mean, it’s well established that the eccentric (or lowering) portion of any exercise is generally where a trainee is strongest, can handle the most load, and, potentially, leads to the most muscle growth.

    Most people will train their pull-up once, maybe twice per week

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    All this week you can purchase Meghan Callaway’s Ultimate Pull-Up Program at 50% off the regular price. Meghan is one of the best coaches I know and this program is without hesitation THE “go-t0” program if you’re looking to take your pull-up game to the next level.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Do more

    This is hands down one of my favorite accessory “pull-up builder” exercises (and upper back exercises in general). If someone is looking to conquer their first pull-up I’d be more inclined to include one of these exercises as part of EVERY training session aiming for 2-4 sets of 5-15 repetitions

    Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • 4 things to consider when working with postpartum women

    Hell, one of the most baller programs out there (and one I reference often myself) – Meghan Callaway’s Ultimate Pull-Up Program (ahem, it’s its 3-year anniversary this week and it’s on sale for 50% OFF the regular price hint, hint, nudge, nudge) – incorporates a bevy of eccentric only pull-ups…I mean, it’s well established that the eccentric (or lowering) portion of any exercise is generally where a trainee is strongest, can handle the most load, and, potentially, leads to the most muscle growth.

    Most people will train their pull-up once, maybe twice per week

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    All this week you can purchase Meghan Callaway’s Ultimate Pull-Up Program at 50% off the regular price. Meghan is one of the best coaches I know and this program is without hesitation THE “go-t0” program if you’re looking to take your pull-up game to the next level.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Do more

    This is hands down one of my favorite accessory “pull-up builder” exercises (and upper back exercises in general). If someone is looking to conquer their first pull-up I’d be more inclined to include one of these exercises as part of EVERY training session aiming for 2-4 sets of 5-15 repetitions

    Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • 1-minute deadlift tip: connect the barbell to your lats

    Admittedly, this seems a bit strange to say given we have two HANDS to grab onto the barbell with. However the LATS are a key player in “connecting” us to the barbell during deadlifts. It ensures more full-body tension, but also hands us a slight biomechanical advantage via scapular posterior tilt. Ensuring the lats are engaged also helps with preventing the barbell from drifting away from the body. Not only does this make things harder from a leverage standpoint, it can be injurious to the back as well.

    How To Deadlift

    With the barbell on the floor, stand with your feet shoulder width apart and your toes just under the bar. Bend at the legs and keep your back in a straight line. Grip the bar with either an overhand grip (palms facing back towards your body) or a mixed grip (one hand over, one hand facing out.) Keep your head up and your back straight as you drive through your legs, with your chest pointing up. Fully extend your legs and pull the bar up. It should rise near your shins and pass over your knees as you straighten your legs and press your hips forward. 

    Benefits Of Deadlifting

    As all no-excuses athletes know, deadlifting is a fantastic exercise for building frightening grip, power and mass. Because they’re generally your heaviest lift and a compound that use lots of muscles, so can help gain muscle when performed correctly. Deadlifting builds core stability and gripping strength, develops cardio (if done at high intensity) and builds the following muscle groups:

    Back – such as your erectors and lats. Gluteus maximus and glutes. Legs – most of the deadlift is done with your legs, building power in almost every muscle in your lower body. Arms – all muscles in your arm are contracted during deadlifting. Your forearms gain special benefit from the monstrous grip you’ll build. Shoulders – build big traps with heavy deadlifts.

    Do more

    This is hands down one of my favorite accessory “pull-up builder” exercises (and upper back exercises in general). If someone is looking to conquer their first pull-up I’d be more inclined to include one of these exercises as part of EVERY training session aiming for 2-4 sets of 5-15 repetitions

    Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • Building strong women starts with you, coach

    Building strong women starts with you, coach

    No one cares how many wins you have, state cup championship trophies you’ve stacked, Twitter followers you’ve acquired, D1 players you sent to college, national coaching licenses you’ve gotten, and acronyms you laid out like the alphabet behind your name. What young female athletes need is coaching. I’ve been telling you for years that this encompasses more than the x’s and o’s, the tactics and the formations, the wins and the rankings, the strength and conditioning, and the ACL reduction training.

    If you are a coach to female athletes, you need to be walking the walk right now

    You can mention things like working on core stability to handle high forces in contact sports, the ability to pump the brakes for better deceleration and rapid change of direction, or building powerful hamstrings and gluteals for speed production. Let me say this: it’s a blessing to be a coach to female athletes – to be able to inspire the next generation of girls.

    How well do you know your female athletes?

    Do you know how their grades are in school? Do you know what other talents they have? Do you know if they have siblings? Do you know if they had a solo at the band concert? Do you know if they are president of the student government at school? Do you know if they love baking? Do you know if they have good or bad sleep habits?

    Whether this is on the pitch, in the weight room, or outside of sports, are you amplifying their talents? Let alone, are you encouraging them to dig out the gems inside of them and believe in themselves?

    You have the opportunity to empower

    Because if so, the last thing you want to say out loud is “girls do whatever you say!” which implies you’re creating doormats who don’t stand up for themselves, who don’t set boundaries, and who say “yes” to everything.

    As these girls blossom into professional women, it’s critically important they know to stand up for themselves in the work place, and be confident in their crafts.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.