Tuesday, December 28, 2010

Push Up Mountain Climber Combo + advanced plyo version



Combines a push up with a mountain climber. Advanced version adds a quicker plyometric switch.

Benefits:
- Full body exercise = higher metabolic output.
- Upper body pushing strength.
- Lower body strength and power development.

Volume:
- Push up mountain climber: 20-30 second sets.
- Plyo version: 10-15 second sets, alternating initiating leg.

Push Up Mountain Climber Combo:



Advanced Push Up Plyo Mountain Climber Combo:

Bear Crawl Lunges



Benefits:
- Increase hip mobility.
- Open up T-Spine. (when performing with T-spine stretch)
- Dynamic warm up for legs and shoulders.

When to use:
- As a warm up or recovery exercise in between a more complex movement.

Volume:
- Perform 1-3 sets of 10 lunges on each leg (20 total) as a warm up or corrective exercise.

Notes:
- If you have space continue moving forward for 4 or 5 lunges before going backwards.

Bear Crawl Lunges Only:



Bear Crawl Lunges w/ T-Reach:

Monday, December 27, 2010

Hip Openers


Another great hip opening exercise. (Hand rubbing completely optional)

Benefits:
- Perfect for increasing hip mobility.
- Helps to reduce lower back pain from excessive sitting.

When to use:
- As a warm up or recovery exercise in between a more complex movement.

Volume:
- Perform 10 switches on each leg (20 total) as a warm up or corrective exercise.
- Perform 5 switches on each leg (10 total) as a recovery exercise.

Notes:
- If you're having trouble use your hands to help you get in and out of position.
- Video includes a slightly more advanced overhead variation using a no bounce medicine ball.

Friday, December 24, 2010

Happy Holidays from Game Time Strength



Happy Holidays from Game Time Strength!

If you haven't already now is the time to start brainstorming on your 2011 goals.

A few things to expect from the GTS blog in 2011:
- A new look and feel.
- At least 3 new exercises/videos per week.
- Challenging, efficient new workouts to do on your own or with friends.
- Meal ideas and Sports Performance nutrition and Fat Loss tips.
- Reviews on mobile training equipment and products.

There's so much information/content on the internet... my goal is to consolidate this information and give you only what you need to take your training to the next level.  Short videos. No online novels.

But in order to keep the content fresh I'll need your help in spreading the site around to friends!

Enough chat, enjoy your holiday and prepare yourself for the new year!

 

Thursday, December 23, 2010

Band Hip Flexor Stretch



Here's a very innovative way to stretch the hip flexor/quadricep complex using bands.

I'm a big fan because it allows you to stretch the HFQ complex in multiple planes of motion, in addition it helps to minimize compensation in the lumbar spine.

To make the most of the stretch, make sure you roll out the area with a hard med ball or foam roller.








Want more detail on set up? Watch Dave Schmitz in action...

Wednesday, December 22, 2010

Band Assisted Push ups

Bands assist the core so you can perform a full range push up. 

Get your resistance bands here!





Tuesday, December 21, 2010

Plyo Bound Progressions

2 Leg Plyo Bound
2 Leg Plyo Bound with Vertical Jump
1 Leg Plyo Bound with 2 ft landing.

Monday, December 20, 2010

Beginner Push up Progressions

Elevated Eccentric Push up Progression



Floor Eccentric Push up Progression

Sunday, December 19, 2010

Smith Machine weighted glute bridge

Bilateral and Unilateral Weighted Glute Bridge.  Builds strength and power through the core and hips.

Saturday, December 18, 2010

Single Leg Toe Touch Test for 60 seconds

Tests/improves balance, strengthens glutes, hamstring, and coordination.

Friday, December 17, 2010

Hyper Vest Weight Vest

In the process of testing the Hyper Vest out, further review and video of exercises to come.

A few quick highlights so far:

Design: Super thin, you can wear it under a t-shirt if you wanted, but it makes you look like 50 Cent if you don't (note: will increase your mental toughness and street cred by 15%)

Comfort: Outstanding material, fit and design is extremely flexible. Super secure, can run and jump without any change to your mechanics.

Resistance: Comes loaded with 10 lbs which is plenty of resistance as is

Additional Weight: depending on the size, the vest can be loaded with additional weight up to 30-50 lbs.

Notes: It's made all body weight, TRX, agility, bands, Med ball, rope and plyo exercises much more challenging.  Great to combine with the jump rope or any type of interval based training as well.  Was curious if the vest might block the signal from my heart rate transmitter but there didn't seem to be an issue at all.  Also wore it around the house and out to the store under my sweatshirt without any funny looks.

Perform Better is running a Holiday Free Shipping Sale, not a bad time to buy.

Hyper Vest Weight Vest 

Dynamic Warm up - Walking Hip Circles

Thursday, December 16, 2010

Need for Speed

Get off the "cardio" machines and get jumping.

Wanna go fast?

Aero-Speed Rope





Magic Speed Rope

GTS Advanced Hip Complex Warm up

Advanced Hip Complex warm up in push up position.  More core engagement and builds shoulder stability.

10-15 reps per leg/movement.
Perform back to back without rest.
1-2 sets until hips are warmed up.

Wednesday, December 15, 2010

GTS Hip Complex Warm Up

Beginner Hip Complex including Fire Hydrants, Forward Circles, Backward Circles, Dynamic Adductor stretch.


10-15 reps per leg/movement. 
Perform back to back without rest. 
1-2 sets until hips are warmed up.



Monday, December 6, 2010

Holiday Gift Ideas - Book Recommendations

Here are a list of my favorite fitness related books I've read or re-read in 2010, in no particular order...

1. The Impact Body Plan by Todd Durkin

I've mentioned Todd a bunch on my site, one of the most motivating people I've ever met. Super high energy and makes you believe you can accomplish anything. His book captures just that. The perfect blend of energy, motivational techniques, and quotes to "Get Your Mind Right". And of course it has a 16 week Impact Body Plan that includes a ton of exercises we perform here at GTS using things like the TRX, Kettlebells, and bands.

2. The Mind Gym by Gary Mack

Tremendously insightful book on the mind of an athlete, although it easily carries over to all things in life. The stories and training have made a huge impact on my training philosophy.

3. The New Rules of Lifting for Women by Lou Schuler, M.S., Cassandra Forsythe, Alwyn Cosgrove

The subtitle says it all "Lift Like a Man, Look Like a Goddess". Great book for any woman who thinks using the 5lb pink weights is going to get them the body they want.

4. Ultimate Warrior Workouts by Martin Rooney

Another one of my favorite speakers. Martin put together a great book of exercises used by Martial Artists around the world. The book covers all the disciplines including wrestling, grappling, karate, judo, muay thai, etc. But you don't have to be a fighter to utilize these exercises, anyone can benefit.

5. Cardio Strength Training by Robert Dos Remedios

Coach Dos is another one of my favorites. This book offers lots of ideas on how to combine your "cardio" and your resistance training into one highly effective fat burning and strength workout. Loaded with creative programming ideas and exercises.

6. Gourmet Nutrition by Dr. John Berardi

John is the creator of the Precision Nutrition system, which I highly recommend to anyone looking to get back on track on their own. Gourmet Nutrition is a book chock full of healthy and delicious recipes that are labeled as "Anytime Meals" and "Post Workout Meals".

7. Nutrient Timing: The Future of Sports Nutrition by John Ivy and Robert Portman

If you want to understand the importance of nutrient timing and how to effectively design a nutrition plan thats guaranteed to enhance your performance, this book is a must read. Digs into the science behind supplementation, nutrition and how to time it all to create the perfect storm of anabolic response.

Monday, November 29, 2010

Holiday Gift Ideas Part 2

2. TRX Suspension Training System


Great tool that you can use to perform a total body workout. Perfect for all fitness levels from beginners to athletes. Comes with videos and a variety of exercise documentation, plus keep an eye on the blog to check out a few TRX workouts you can do on your own.

The best part about the tool is you can use it anywhere... hence the companies name... "Fitness Anywhere".
Use it outdoors and connect it to a tree or playground equipment.
Indoors connect it to your ceiling or a door in your house.
At the gym, connect it to a squat rack or a cable cross over machine.

Benefits:
- Train in multiple planes of motion (how we move in sport and life)
- Can train virtually anywhere (indoors, outdoors, gyms).
- Portable and easy to travel with. (No excuses when you're on vacation.)
- Seamlessly change between exercises.
- Get a really effective and efficient workout in 15-30 minutes.
- A fun new way to train using your own bodyweight as resistance.

Now is the perfect time to buy... Today especially!
Get 25% off + Free Shipping just use the code: TRXMAS

Today is the last day of this discount so get on it!!!


TRX Suspension Training: Make Your Body Your Machine

Holiday Gift Ideas Part 1

1. Polar Heart Rate Monitor

As you know I'm a data junky. Collecting data is the key to monitoring your progress. A good heart rate monitor provides a view into the intensity your body is working at, how fast you can recover (the true test of fitness) and they provide a great estimation of caloric expenditure. Now keep in mind its strictly an estimation based on your height, weight, age and heart rate but a great tool!

I've mentioned this before in my HIIT article, but High Intensity Interval/Resistance Training can provide and extremely efficient and effective workout that sets the stage for fat loss the rest of the day. Here's a basic example based on my heart rate monitor. This morning I performed a 30 minute High Intensity Tabatta Style workout. The goal was to create a lot of lactic acid in the muscles, and maintain an average heart rate between 65% - 85% of my Max heart rate, resting when needed. The results are as follows...

Total Estimated Caloric Expenditure:
- 30 minute workout : 463 calories
- 30 minute post workout : 713 calories (250 calories sitting doing nothing!!!)
- 3 hours post workout : 1800 calories (roughly 445 calories per hour post workout)

*Note: these are estimations for a 200lb male, it doesn't take into account body composition or other elements that would impact metabolism and caloric expenditure.

Treat yourself or others this holiday season and pick up one of these. Very worth while, and you don't have to spend that much to get a good one.

Personally, I recommend the Polar FT4 Heart Rate Monitor (they have a male and a female version). It has everything you really need to monitor your workouts and its a great deal. A few of the features:
- The chest strap is really comfortable compared to other brands.
- Really easy set up.
- You can set an ideal heart rate zone to work in. (Recommend 65%-85%)
- Monitors duration of workout.
- You can see previous workout data.
- Estimated Caloric Expenditure.
- Doubles as a watch.

You can certainly spend more to get heart rate monitors with additional features but this is really all you'll need.

Click the links below to pick yours up on Amazon today!







Sunday, November 14, 2010

Eggs, Turkey, Spinach, Salsa

Here's a great meal idea that ill have for breakfast lunch or dinner depending on
what I have in the fridge.

Protein:
1-2 whole eggs
1/2 cup of egg whites from carton
A few small pieces of deli turkey for taste
I like to cook it over easy but u can cook yokes, scramble, whatever

Carb source:
1-2 hand fulls of sauted spinach
Add salsa or hummus for taste

Seems like a lot of spinach when its raw but it will shrink quite a
bit when heated.
Cook eggs first, remove from pan and
throw washed spinach on. Don't over cook, leave on just long enough so it
shrinks up just a little.

Fat source:
3 frozen fish oil pills

Chipotle Flat Iron Steak and Veggies

- Chipotle flat iron steak from trader joes
- Raw sliced orange bell pepper, roma tomato drizzled with extra virgin olive oil and pepper
- Sauted spinach

South West Paleo Sliders

South West Paleo Sliders

Ingredients (makes 12 mini burgers)
- 1 lb of lean ground meat (I used Venison – choose something lean)
- 1 Chorizo Sausage (wheat-free, dairy-free) – if you live in Toronto, you can find them at The Healthy Butcher . You could probably use some bacon to substitute or omit completely.
- 1/4 onion – minced
- 1 jalapeno – minced/finely chopped
- 2 tsp minced garlic
- 1 tsp Dijon mustard
- 1 tsp paprika
- 1 tsp cumin
- 1/4 tsp cayenne pepper
- 1/4 tsp chili powder
- 1/4 tsp pureed chipotle pepper (optional)
- 1 egg
- 6 Tbsp olive oil (for the skillet)
- 1 Head of iceberg lettuce – leaves separated and washed in cold water

Directions

  1. In a large bowl, remove the chorizo from its casing. Add all other ingredients (except olive oil) and mix together well – use your hands.
  2. Take small handfuls of the meat and shape into 12 mini burgers. Set aside on a piece of wax paper or plate for frying.
  3. In a skillet, heat 2 Tbsp of the olive oil and once heated, put 4 burgers in the skillet and cook for 3 minutes per side (or until cooked through). Repeat with 2 other batches. If you have a large skillet, then do more at once!
  4. Serve on lettuce or roasted portabello cap with yer fixins!
  5. Enjoy!



Meal Ideas: Asian Chicken w/ Spinach & Bell Pepper


Ingredients: Sliced chicken, spinach, diced bell peppers, sliced tomato, minced garlic and soy sauce.

Directions:
- Pre cook the chicken by searing first in frying pan then baking with a little bit of pepper, garlic salt, and chili powder as desired.
- slice up chicken and mix up ingredients in a frying pan over alittle bit of heat... don't overcook the veggies


Wednesday, November 3, 2010

Get your mind right

"The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty." 
- Winston Churchill

Sunday, October 31, 2010

Interest & Commitment

"Champions know that there is a difference between interest and commitment. When you're interested in something, you do it only when circumstances permit. When you're committed to something, you accept no excuses, only results!"- Unknown Author

Thursday, October 28, 2010

Dave Fisher

Had the pleasure of running bodybuilding legend Dave Fisher through a Metabolic Strength Training class today!






Tuesday, October 26, 2010

Limits

"Limits begin where vision ends. Visualize success and give yourself permission to win."

Thursday, January 21, 2010