Exercise Sets & Reps Weight Used Medicine Ball Slams 4 sets of 10 reps 30 lbs, 30lbs, 30lbs, 30lbs One-Arm Dumbbell Rows 6 sets of 6 reps 50lbs, 65lbs, 100lbs, 120lbs, 155lbs, 180lbs Bench Press 3 sets of 3; 4 sets of 1 rep 135lbs, 185lbs, 225lbs, 275lbs, 300lbs, 320lbs, [...]
It’s no secret that most of the guys and gals hitting the weights in the gym NEVER even train their legs at all let alone do squats. There’s always some sort of excuse; “I’m too tired today.” “I’ll do them next week.” “I don’t want to get hurt.” The list [...]
COACHES CORNER - MAY 10, 2011 Exercise Sets & Reps Weights Used Push Presses 6 sets of 3 reps 95, 115, 135, 155, 185, 190 Pull Ups/Chin Ups with Fat Gripz 10 sets of 5 reps (different grips) Bodyweight Incline Dumbbell Presses 5 sets of 4 reps 25’s, 50’s, [...]
One of the fastest ways to quickly add pounds to your bench press is to fix your form. Your stance is very important – the best benchers in the world all have a wide foot stance when they lie on the bench. This gives them a wide base and more [...]
Blueberries are rich in anti-oxidants and have all sorts of cancer-fighting properties. Research has also suggested that blueberries have anti-aging properties. They are especially great for fighting inflammation. If you’re an athlete, you have and will suffer from inflammation at some point. Use the power of good nutrition with foods [...]
A question I often get asked by young athletes, especially in power sports like football, basketball or track and field, is whether or not they should spend time learning the Olympic lifts. Before we get into the answer, let me start by saying that I think the Olympic lifts are [...]
Forget everything you think you know about fat for a minute, which is probably just the myth that all fats are bad and eating them will make you fat. Well I can’t argue with the fact that eating too much of the wrong fat can be bad for you and [...]
One of the biggest mistakes athletes (from novice to advanced) make is neglecting bodyweight training in their programs. Everyone is so quick these days to start training with some form of equipment (free weights, machines etc.) before developing a strong foundation. I can’t count the number of times I've observed [...]
Get Your Mind Right: FOCUS We are surrounded and overwhelmed by an ever-increasing amount of distractions in our lives, making it harder to actually get things done. In fact research has proven, despite what we like to think, that humans are terrible at multi-tasking. We are at our best when [...]
The fight night Toronto has wanted for years is upon us. Georges St-Pierre defends his UFC welterweight title against Jake Shields at UFC 129 on Saturday, April 30th in the Rogers Centre. They will be 55,000 crazy fans cheering the Canadian Hero to another title defense against a formidable opponent. [...]
