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01

May 2017

Top Five Abs Workouts

The list of ab workouts that everyone's been looking for… Now that you’re set on obliques, there’s one group of muscles that puts the exclamation point on a breathtaking physique. No we’re not talking about biceps again… we’re talking about abs! Granted you’ve now got some time until beach season but seriously, who else is dying for a well defined six pack and great abs exercises? The answer is everyone. So let’s cut the crap and get down to business. Bottom line is these five exercises will get you the abdominals you’ve always wanted and ensure that your entire core is as strong and stab...

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Developing Different Types of Strength

Big lifts and explosive verticals require different kinds of strength. There are roughly a dozen commonly recognized types and qualities of strength. Some are technical terms found in journals, while others are practical definitions most-used by coaches. Athletes and gym rats alike stand to benefit from being familiar with these variations. To get you started, here are a few of the important ones. Maximal Strength When you put about 80% or more of your one-rep maximum on the bar, your body enlists every single fiber in the working muscles to move that weight. Grinding through these he...

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30

Apr 2017

Next Level Bench Press Variations

Take your bench press and chest workouts to the next level with these exercises and approaches. Every male on the planet wants to bench press. Yet, the number one exercise associated with upper body weight room injury in the male population is, of course, the flat barbell bench press. Without getting into the technicalities of why, and the propensity we have for injury in this horizontal pushing exercise, we can safely say that one of the main factors is simply that we bench too much! Blasphemous, I know, but it’s the truth. However, what also adds to the elevated risk of injury is that...

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Five Plateau Breaking Exercises

The five exercises that’ll help break plateaus and mix up your training routine. Having a plan in the weight room is a must to achieve your goals. Everybody knows that. But even the best routines can get stale. Yeah I said it… Even JSHEZ can occasionally get sick of repping out bench press reps on Monday’s with an ungodly amount of weight. So what do you do? You mix things up. Whether looking for a new addition to your bench press workout, or a lift to light your arms on fire, these 5 exercises may be just what you need to mix things up and take your strength to the next level. Dumbbell...

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H.A.M. Football Conditioning

Want to be better conditioned than everyone else? Start here. Before the meat and potatoes of how to really train football players for game-ready condition, let’s start with two quotes: 1. “Pain and anguish is an amazing glue that bond people together.” 2. “No personal confrontation = no toughening” In my last ever college football summer workout we did fourteen, that’s right, FOURTEEN, 300 yard sprints. The mental toughness built from finishing fourteen 300 yard sprints is unparalleled. Not to mention, the value that completing this grueling workout with my teammates built an unbr...

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The Key to Preventing Shoulder Injuries

Here are five simple exercises to keep your shoulders injury free. No matter what your discipline or philosophy of exercise is, if you are not doing injury prevention and pre-hab exercises, you could be at risk. Because let’s face it, injuries happen in all sports and activities. Fortunately, it’s fairly easy to help prepare and thus avoid these injuries by simply strengthening the small intrinsic muscles of the shoulders, hips, and ankles. As the Head Strength & Conditioning Coach at Bucknell University, I work with a number of athletes, and part of my job is to help them remain injury f...

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26

Apr 2017

The Going Out Workout

It’s almost game time. Get a pump in and look your best when out with this quick 30 minute workout. Look, there are only so many hours in the day. So when you’re balancing work, school, sports, family, and ladies with training and a solid nutrition plan, the week ends up flying by. Before you know it, it’s Friday evening and you gotta meet up with the fellas to hit your favorite watering hole. But you gotta go out looking pumped up right? RIGHT?! To ensure you’re bringing the A-game when it’s time to shine, here’s a 30 minute workout that’s gonna burn your muscles and not the clock. Sup...

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The Best Footwear for Weight Training

Forget the new “state-of-the-art” running and basketball shoes, and improve your training with these three footwear options. You peruse the great articles here on OneResult.com to find information on training, nutrition, and supplements, and as an added bonus, you get my great humor and intelligence. What follows here’ll be no different, as this piece on choosing the right footwear will not only help you train better and improve your weight lifting and performance numbers, but also help you feel better as well. In thinking about your footwear, there are a bunch of “running” shoes with to...

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Bar Complexes for Fat Loss

Tired of trying to lose weight on the treadmill? Use bar complexes to burn fat, increase your endurance, and mix up your workouts. One of my favorite training methods that I frequently use with my athletes is the bar complex. Why? Well, the complex itself has numerous physical benefits, but the reason I love it is because of how mentally challenging it is. Ok so why will you love it? Let me put this as simply as I can: how many training techniques will help you burn fat in a very short period of time, increase your training volume/endurance, and break up the monotony of your regularly sche...

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24

Apr 2017

The Inverted Row Program

Regardless of whether or not you can do one inverted row or 50, this article's got this great back exercise covered. We’ve covered performing the inverted row. Now let’s talk about how to put it into your program. As was done with the push up, let’s talk about three situations: 1) you can’t perform the inverted row, 2) you can’t perform 10 and 3) you can get at least 10 and want something to crank it up a bit. Before we even start, don’t even think about throwing this exercise out because it’s too hard. That’s just a cop out. This exercise is prescribed by every strength coach that I...

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How to Gain Weight and Increase Strength

Getting bigger and adding lean muscle mass need not be complicated. Follow these tips to gain weight quickly, and easily. Schools almost out and summer’s right around the corner. Time to get your training program and nutrition in check. If you’re here at 1R you’ve, in all likelihood, already picked up a plan and have your training in check. But gaining weight the right way isn’t just about how you train, but also about what you eat, and when you eat it. To help with that part, these tips provide you with the guidelines needed to put on an extra 10-15 pounds before fall. Eat Breakfast ...

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Functional Muscular Endurance for Athletes

With the hoopla surrounding Olympic lifting, plyometric training, and speed development, it’s rather easy to forget about the importance of developing endurance for your sport. While establishing maximal strength and power development are integral pieces to your performance training puzzle, they won’t serve you well if you cannot sustain your performance throughout competition. Muscular endurance is the ability of muscle or a muscle group to produce and maintain a given force or power output for a prolonged duration. With the exception of pure power sports, such as Olympic lifting and field...

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What is Coconut Water and Is It Healthy?

Find out what's in coconut water and how it compares to your favorite post-workout sports drinks. What do Matthew McConaughey, Demi Moore, and Madonna have in common? (Hint: it’s not an affinity for model husbands/lovers/baby mommas or a history of shirtless behavior.) Answer: All three have bought into the recent coconut water craze. Literally, bought into. Madonna recently invested $1.5 million in VitaCoco, the independent coconut water competitor to Zico, which sold a minority stake to Coke, and O.N.E. which currently has a distribution deal with Pepsi. So congrats, Madge! You can...

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5 Tips to Ensure Better Results

Improving the way you look and feel starts with commitment. Getting into better shape doesn’t have to be difficult. You don’t necessarily need to run suicides or do hill sprints everyday to lose weight, just as you don’t need to squat and bench five times a week to get bigger. You do however have to be consistent. Being consistent requires not just having guidelines, but sticking to those guidelines regardless of the circumstances. It means eating well, exercising regularly, and doing a few additional things to put you in the best position possible to achieve your goals. Below is a list ...

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How Unhealthy is Chinese Food?

Everyone knows Chinese food is loaded with fat and calories, but just how unhealthy is it for you? Chinese food in the US is illustrated best through a single dish: Crab Rangoon. Deep-fried, made with artificial seafood, and filled with distinctly non-Chinese condiments (um, cream cheese?), Crab Rangoon epitomizes the downfall of Chinese cuisine in the West. Unfortunately, despite the threat fake Chinese food poses to our health and our taste buds, this stuff runs rampant across the country, and admittedly, is sometimes just what we’re craving on a lazy Sunday. But, as always, it doesn’t...

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Water and Proper Hydration for Peak Athletic Performance

Are you drinking enough water? Peak athletic performance starts with a solid understanding of hydration. While every athlete knows staying hydrated is essential to peak performance, few fully understand how much water they should drink, and when. Many unknowingly struggle with when to decrease their water intake, and when to step their water intake up. By “water” I mean “total water” — the term for all the fluid that goes into the stomach and keeps the heart pumping at the optimum rate, distributes nutrients throughout the body, lubricates joints, and regulates body temperate by helpi...

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19

Apr 2017

Reading Power

Knowledge is power and these books can help you break mental and physical, PR's. Eventually, we all coach ourselves. It could you be because you’re now out of organized sports, or you’re hitting the limits of what a pre-written program can do for you. You might even find yourself coaching someone else. Whatever the reason, you need to be smart enough to handle this responsibility. To get you up to speed, here are the books I feel are exemplars of their kind. They’re all texts I regularly return to, whether for my own lifting or to help with articles, and have recommended them to dozens ...

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Does Sushi Fit Into Your Diet?

Japanese people aren’t fat. So that makes sushi, and Japanese food, good healthy food, right? The Japanese are arguably one of the healthiest societies on earth. They pretty much blow the US out of the water in terms of life expectancy (86 years in Japanese women versus 80 years in Americans) and at 3%, they boast the lowest obesity rate in the world (the US rate is ELEVEN TIMES that!.. No wonder we need so much help in dieting!) So logically, you would think that a night out for some sushi or ramen might have a beneficial effect on those abs you’ve been cultivating all winter long. Well,...

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Visualization For Better Performance

Believe it or not visualization techniques can improve your strength training and athletic performance. Here’s how. Preparing for any training session or competition is undeniably important. We’ve all heard a million times how important it is to get a proper warm up in before doing any athletic activity, but what people fail to talk about is the mental component. Today we’re going to discuss how getting mentally prepared is just as important to your athletic success and goals and getting physically prepared. Ready? Let’s do it. It All Starts In the Mind What you think about and how y...

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Silverback Training and Nutrition Wisdom

When the big men at the gym talk, you should listen. Just about every gym has a Silverback—a grizzled manbeast who looks like he could bench a Buick and can get the whole gym’s attention with a few warm-up sets. He might have a pro card, played major college ball, or a freakish powerlifting total. Whatever their background, Silverbacks have trained long enough to see trends come full circle, and they’ve got the core principles of getting bigger and stronger down to second nature. I don’t know how many times I’ve seen a strong fellow performing a great lift or technique that I’d forgotte...

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