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The Value of Casein Protein

You may be familiar with whey protein, but what is casein protein and why should you be taking it?

21 / 11 / 2017 1R

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.

20 / 11 / 2017 1Result
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 exe...

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Speed Strength Training

A few strength training tips that will improve your speed and explosiveness.

20 / 11 / 2017 1Result
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?...

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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...

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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 ch...

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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, m...

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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 ...

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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.

18 / 11 / 2017 1Result
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...

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Training Starts With Adequate Sleep

Getting better as an athlete starts with getting enough sleep.

18 / 11 / 2017 1Result
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 t...

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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 so...

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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, conditio...

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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 f...

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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 i...

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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 exe...

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Why You Should Take CLA

If your goal is to burn fat and lose weight, perhaps it’s time you start supplementing with CLA.

15 / 11 / 2017 1R

Why Women Can't "Bulk" Up Lifting Weights


14 / 11 / 2017 1Result