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.