The Ian King 4Day Split

This one is pretty slick You categorize upper body workouts by movement pattern, and lower body workouts by joint muscle group focus, like so Monday Upper body vertical push pull Tuesday Lower body, hip emphasis Thursday Upper body horizontal push pull Friday Lower body, knee emphasis On this split, vertical push pull would include exercises such as military presses and pull-ups, whereas horizontal push pull refers to exercises such as flat bench presses and seated rows. Hip emphasis refers to...

QA With Coach Staley

Question A trend seems to be developing using weights in a swinging motion kettle bells, Indian clubs, Thor hammers, etc. Would you comment, with suggestions for best results in martial arts and other sports Answer Whenever you need to evaluate the effectiveness of a particular training method, there are a few different questions you need to consider 1) Will the method in question develop a quality, skill, trait, or ability that will enhance your sport performance 2) If the answer to the above...

Suggestions For Keeping Your Back Healthy

First, if you have back pain, always start with an accurate diagnosis from your chiropractor or physician. Make sure you ask him her to explain what's wrong, and then listen carefully to his her recommendations. Learn as much as you can about your condition. Low back pain is the most frequent cause of missed work after the common cold it's been estimated that over 90 million people suffer with this debilitating condition. However, with all the knowledge and diagnostic tools that we have...

Stress Free Success with Jeff Smith

As you know, one of the primary beliefs we operate with in this program is that the primary purpose of your practice is to fund your personal life. The concept of Big Rocks helps you put this belief into practice. Dr. Fred Grosse originally introduced me to this concept and it has since become one of the most important building blocks of the 2X+1 process. A story will help you quickly understand this concept Many years ago, there was a group of disciples who had gathered to learn from their...

Making A Grocery List And Checking It Twice

The analogy has been around in the sports nutrition world forever To perform properly, you have to make sure that you put the right fuel in your tank. The tank, of course, refers to the body. As corny as this line may be, it is absolutely right. Few athletes can get away with eating lousy and performing at their peak levels. For those that can, they have been given a genetic gift, making the rest of us envious. I have witnessed a few such beings in my time and it is mind-boggling how they can...

Understanding Shoulder Rotator Cuff Problems

Of all the common injury sites among resistance-trained athletes, the shoulder probably ranks first in both acute and chronic problems. The structure of this joint favors mobility over stability, and this fact is something to keep in mind when you choose exercises and weightloads to train muscles that involve the shoulder. The rotator cuff tendons attach to the upper end of the humerus and help to rotate the humerus in the shoulder socket (glenoid) as well as to pull the humeral head down as...

Shoulder Rotator Cuff Tendinitis Bursitis

The tendons of the rotator cuff, which rotate the upper humerus and help raise the arm by pulling the humeral head down as the deltoid muscle pulls the arm up, can be irritated by pressure from the acromion process of the scapula and the coraco-acromial ligament. This irritation of the tendons and or of the lubricating bursa is referred to as tendinitis & or bursitis. Collectively they are known as an impingement syndrome. The symptoms of impingement syndrome are typically those of pain,...

In order to determine the appropriate intensity for Mad Max training I recommend the following

1) Using an incremental exercise test, find your Vmax (maximum velocity). This can be accomplished by getting on a treadmill, setting it for anywhere between 7 and 9mph and beginning at 0 elevation. Then, with each subsequent minute, you will increase the grade by 1 until you're exhausted (i.e. you fall over). The last work rate that you can hold for at least 30 seconds before zooming off the back of the treadmill (most people zoom off between 8 and 12 elevation) is your Vmax. 2) Once Vmax is...

That Just Aint Natural with Charles Staley

Most of us accept the idea that one's training should be of high quality if it is to be effective, but what is quality Many coaches and trainers advice that a set be terminated when form begins to break down (or perhaps slightly before). It has also been suggested that a training unit be discontinued when at least 90 of the desired number of reps cannot be properly performed for any given set (for example, one performs sets of 8 reps with a standard load until at least 7 reps cannot be...

Stairway To Shredded The Ultimate Kettlebell Dumbell Ladder Superset For Anaerobic Endurance Fat Loss And Personal

This is not a workout for the faint of heart, literally and figuratively. It involves placing a 1-pood or 36-pound kettlebell (if you don't have a kettlebell, use a 35 pound dumbbell instead), a 53-pound kettlebell or 1.5 pood (if you don't have access to one, use a 55-pound dumbbell instead), and 2-pood or 72-pound kettlebell or (70 pound-dumbbell in the alternative) all in a straight line about two feet apart from each another. Then after warming-up, begin as follows snatch the 35-pound...

The EDT Fat Loss Solution Lose 12 Fat Per Week With NO Dietary Changes

By Alwyn Cosgrove, CSCS and Charles Staley, MSS Since the inception of the Escalating Density Training system (see www.EDTSecrets.com), one of the most common inquiries we receive at the office is When are you going to write about EDT for fat loss As it turns out, EDT is perhaps the simplest and most effective training technique available for body composition training. I was recently talking to my colleague Alwyn Cosgrove, owner of Results Fitness Training in Newhall, California has been using...

Constructing the Circuits

Each circuit represents half of the body's muscles. I designate muscle groups into circuits like this 5 Rectus Abdominus Trunk-Hip Flexion 6 Grip Strength Wrist and or finger flexion emphasis 3 Biceps Brachialis Brachioradialis 5 Obliques Flexion-rotation exercises 6 Grip Strength Wrist and or finger extension emphasis Use the same circuits for four weeks, and then change them for each successive month. When choosing circuit exercises for the next month's circuits, base your choices on...

The VPIC Training Model

Typically, exercise and athletic training programs fail because people fail to define expectations, determine appropriate time-frames, and to evaluate the results of past programs. The VPIC model is a tool that can be used to rectify these mistakes. The acronym VPIC stands for a four-step process visualize, plan, implement, and close. People engage in training programs for a variety of reasons, but regardless of the objective, many such programs fail for a very simple reason the training...