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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. To counteract this effect, wouldn’t it then make more sense to train explosively...

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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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Top Five Worst Thanksgiving Foods

A list of five terribly unhealthy foods to go easy on this Thanksgiving.

15 / 11 / 2017 1Result
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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Nov 2017

Why You Should Take CLA

If your goal is to burn fat and lose weight, perhaps it’s time you start supplementing with CLA. One supplement with serious upside, but without the recognition of protein powder, creatine, glutamine, or fish oil, is CLA. But what does CLA do and how can it help you? Simply put, numerous studies show this fatty acid supplement, which is naturally found in protein sources like eggs and grass-fed beef, aids weight loss and helps burn body fat. But (insert infomercial voice here) that’s not all! Let’s have a quick look at the many reasons CLA is worth adding to your daily supplement routine. ...

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Why Women Can't "Bulk" Up Lifting Weights

  Everyone's heard the myths and misconceptions about girls and lifting heavy weights. This article sets the record straight. When coaches call and ask how I design programs for our men’s and women’s programs they are sometimes surprised by my answer (and really shouldn’t be). The basic concept of both programs is exactly the same! Both focus on strength and power development through the use of multi-joint exercises (like the Olympic lifts and squatting), bodyweight exercises (push ups and pull-ups) and exercises that focus the hamstring, glutes and the lower back. The bottom line is that...

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The Best Supplements to Gain Weight

Here are the nutritional supplements you need to gain weight. If you’d like to pack on lean muscle mass, there are three things you’ll need: A heavy strength training workout program that provides an overloading stimulus to your muscle cells A higher calorie diet plan that allows you to be in a calorie surplus A line-up of top quality supplements that are going to support your gym and diet efforts Fortunately for you, OneResult provides all three. However, many athletes don’t get the results they want because they’re missing one, or more, of these elements. Before ...

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Nov 2017

Gym Bag Essentials

These workout tools will help you get the results you’re looking for from your training program. My gym bag has become a toolbox that ensures my training sessions are never held up by unexpected problems. Tight IT band? Roll it on a tennis ball. All the pulley stations occupied when it’s time for ab pull-downs? Break out the ab wheel. Forget what the last workout was? Check the logbook. Believe it or not, these tools can provide a significant boost to your muscle and strength gains. Here’s a list of gear you’ll always find in my bag. The Essentials Logbook You’ll need a logbook ...

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The Best Kettlebell Exercises for Power Endurance

How kettlebell training can help improve your strength, power, and athletic performance. It’s acknowledged kettlebells are a great tool for increasing power, endurance, and work capacity, but there would seem to be two tiers of exercises with them. Popular, classic kettlebell exercises, like the snatch, clean, and jerk. And lesser known kettebell exercises that are equally adept at improving athletic performance. Here we’ll discuss both groups, as they will all help you add lean muscle mass and improve your power endurance as quickly as possible. Hope you’re ready, because here we go… One...

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Critical Component Series - Recovery

Everyone, and I do mean everyone, needs a day off for rest and recovery. Incorporate these techniques into your routine for optimal results. In this 6-part series, I will briefly explain the essential pieces that comprise a complete strength and conditioning program for a MMA athlete. The six components are: Dynamic Warm-Up Explosive Medicine Ball Movements MMA-Specific Resistance Training Flexibility Metabolic Conditioning or Energy System Development (ESD) Rest and Recovery Having gone through all of the physical mo...

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Bench Press Power Training

Want to learn how to bench press more weight? Read on… So you want to improve your bench press? Well, just so you know, it won’t magically happen by just adding more weight to the bar. My biggest bench press gains have come from taking a step back from max effort work, and focusing instead on speed work. I stopped worrying about the weight, and started worrying about how fast I could move the bar. In a six week span I took my close grip bench press from 275 X 3 to 315 X 3 EASY, with visual proof here: Making 295 look like a warm-up… 315 X 3 with a rep or two in the tank… During thi...

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Top Snacks For Max Performance!

A healthy diet is sustained by these healthy snacks.

12 / 11 / 2017 1Result
Exercise Selection 101 - Torso Training

These core exercises will help you get the most out of your strength training. I don’t train muscles specifically, preferring instead to focus on training and improving movement patterns. It’s why I love “full-body” exercises like turkish get-ups (TGU’s), cleans, crawling, and jumping drills. Which isn’t to say that I don’t separate exercises out based on their muscle-area and movement emphasis, because I’m big on “templates” and “categories.” Having a menu of movements to plug and play really helps to simply the construction of a routine. These templates are forever evolving, but there...

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The 10 Worst Foods You Ate As a Kid

Childhood favorites that are, simply put, bad for you. Below is a list of the worst foods you ate as a kid.

11 / 11 / 2017 1R
1R Contributor Spotlight: Jay DeMayo

An exclusive interview with University of Richmond Strength and Conditioning Coach, Jay DeMayo. Jay DeMayo has been a 1R staple since day one, providing articles on everything from the ever popular Back to the Basics Series, to the 100 Rep Challenge. A former college soccer player, Jay has been working as the Head Basketball Strength Coach at the University of Richmond since 2005 where he’s worked with numerous professional athletes including Tim Hightower, Lawrence Sidbury, and Justin Harper. We caught up with Jay to discuss strength training, freak athletes, and adjusting to athletics at...

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