Sunday, January 30, 2011

Congrats to Andrew

Congrats to Andrew on another win this weekend.  First round TKO.  His kicks are looking fierce! Back to work for the next fight...



Functional Training Ideas



I love Sundays. Hope you're all enjoying your weekend.  I'm always watching video that will inspire new training ideas.  Recently, a friend of mine sent over some "functional training" footage that I wanted to share with everyone...  This guy demonstrates some new and creative uses for the BOSU, Foam Rollers and Yoga Matts...

Enjoy the rest of your Sunday!


Thursday, January 27, 2011

Meal Ideas: Meat and Eggs


Sorry for the lack of creativity on the name... i keep things simple around these parts.

Back Story (skip if you don't care)
Anyway, I've been eating mass quantities of eggs for as long as I can remember.  Mainly because they are super cheap, high and protein, and cook super fast.

Well if you're anything like me, then it's probably safe to assume you've gotten "egg'ed out" at some point.  I remember getting to a point where the sight or smell of them made me gag.  So I changed how I cooked them... loved over hard at first, then did omelets for a while, dabbled in some poached eggs, hard-boiled, and lately i've been all about over easy... nothing quite like a runny yoke.

In November I spent some time in Chile and became addicted to a meal called Lomo a lo Pombre ("The poor man's steak") which essentially is Steak and Eggs. When I returned to the States I started making every conceivable variation of this meal... you name a meat and I mixed it with eggs.

Meat & Eggs
Anyway, here's one of the many variations of Meat & Egg dominant meals I make sometimes 2-3 times per day.  Why do I eat it so frequently? Because it's easy, super fast to make, cheap, delicious and eating the same thing over and over helps me stay consistent with my daily calories. The more variety you add to your day, the less likely you're going to be to stick to a consistent diet.

One thing to keep in mind, this meal is based on a 205 lb male specimen (referring to myself incase you didn't catch that... just kidding... but seriously...) adjust your serving size based on your height, weight, activity level, muscle, etc. Remember that veggies are very low calorie wise, so you'll want to increase your protein and fat intake overall for this meal.

Ingredients:

  • 4 Whole Eggs (I like it over easy, but cook it however you like. You can use a mixture of whole eggs and egg whites.)
  • Veggie mixture (Frozen peas, bell peppers, and spinach that I mixed up the night before)
  • 2 handfuls of Fresh Spinach
  • Small Slice of Turkey Meatloaf (left over from the night before). Substitute for anything though... E.g. Hamburger or Turkey burger patty, steak, ground beef or turkey, chicken breast or thighs, any left over meat.

Throw it all in a pan, swallow a few fish oil pills and Boomskies you've got yourself a high protein, moderate fat, and low glycemic carbohydrate meal of champions.

Enjoy!


Sunday, January 23, 2011

Rich Eisens 40 yard dash



Video comparing NFL commentator Rich Eisen's 40 yard dash to pro's in the NFL. Great stuff.


Life Lessons from a Powerlifter



It's been a little over a year since I last competed in powerlifting... really doesn't seem like all that long but a lot has changed since then.

Powerlifting started off as a random life challenge I had set for myself one year. I didn't realize how much the lessons I had learned in the sport was going to impact my life.

Here are just a few...
  • Under the Bar : There's no substitution for "Under the Bar" Experience (phrase coined by Dave Tate).  It's great to have the book knowledge, but when you can combine your education with your experiences, it has that much more of an impact.
  • Goal Setting : It's absolutely imperative in all aspects of your life.  Write it down! Make it real, plan your attack.
  • Rising to the Occasion: Learning to put it all together was one of the most important skills I took away from the sport. Anyone can PR a lift in a gym, but it's completely different setting a Personal Record on pre-determined day, with only 3 attempts, 3 judges, a crowd of people watching and having to make a particular weight.  You need to stay smart and focused.
  • Observation : Study people. Both the successes and failures.  There's something you can learn from just about anyone. 
  • Ask Questions : Don't be afraid to learn, and don't be afraid to ask for help even if you don't know someone.  You might even make a friend out of it.
  • Sacrifice, Discipline, and Consistency : Competing in anything at a high level, and dedicating yourself to be the best at something brings a completely new meaning to these words.
  • Staying Smart : Training harder or with more volume doesn't always translate into bigger gains. Training Smarter and more efficiently does. 
  • Understanding Gains - Initially gains happen very quick... but eventually you reach your potential and you must claw your way to get ahead.   As an example... The first year in the sport it took me 1 year to put 200 lbs on my deadlift... after that, it took me 2 years to put 100 lbs on my deadlift... 
  • Little Victories : Much like everyone else, powerlifters always have their eyes set on a very lofty goal increase and are devastated when they miss them in competition. If you are a 300 lb bencher, you still need to bench 301 before you can bench 350. Life's a journey, adjust your expectations and set your sights on little victories along the way.  Win each day.
  • Adapt - Einstein's insanity definition has been beaten to death but it's true. You can't keep doing more of the same thing you've been doing and expect different results. If something isn't broken then don't fix it, but if you find yourself in a rut or plateau start training smarter and adapt your training for your next goal. 
Video from my last competition.
WPF Worlds November 2009 in Las Vegas.
10 for 10 on Attempts and a new world record in the deadlift.

Explosive Push Up Variations - Turning Strength to Power



For those looking to turn strength into power, here are a few explosive push up variations.

In order of difficulty:
  • Hand Clap
  • Chest Clap
  • Hip Clap
  • Behind the Back Clap

Another slightly more advanced variation: Plyo Superman Push up

Choose one of the above and keep the reps low (3-6).  Focus on speed and exploding off the floor over fatiguing the muscle. Immediately upon hitting the floor, explode into your next rep. Give yourself ample time to rest between each set.


Friday, January 21, 2011

Banana Pancakes


One of my clients passed on an interesting recipe the other day... I was pleasantly surprised.

This is going to get a little complicated so it's ok to print or re-read the instructions if you don't get it the first time...

Banana Pancakes

Ingredients:
  • 1 Banana
  • 3 Eggs (or any combination of eggs and egg whites, but try to get at least 1-2 yokes in there)
Cooking Instructions:
  • Blend them together 
  • Throw it on a frying pan.
Looking to get crazy? Add a little vanilla extract or chopped walnuts.

If it looks like a pancake, feels like a pancake, and tastes like a pancake... it's a pancake.

Enjoy!


Chasing Demons



Thought this post by the Diesel Crew was pretty insightful...

Check out the full blog post here...

In summary:


Diesel Laws
Law 1If you want something, you have to work harder than you’ve ever worked to achieve that goal.  You have to work when others are sleeping.  You have to lay out a plan and execute small steps forward every day.
Law 2Give when no one is looking.
Law 3No one will ever give you anything.  If you want something you have to work hard to get it (see Law #1)
Law 4Money, a lot of times, makes things worse.  Focus on the goal.   Focus on the feeling of the accomplishment.  Focus on the journey and you’ll always be come out on top.
Law 5: The easiest time to quit is when things get hard.  But a man steps up and tackles each challenge head on, and he doesn’t quit…ever.
Law 6: You will fail, make no mistake. There will be times when you will not be successful.  (see Law #5)
Law 7Make a commitment to yourself to be fit.  You have the responsibility to take care of your family.  You have the responsibility to be around a long time. 
Law 8: Take action now.  Do not hesitate.
Law 9I can, I will; there is no try.  We do not allow the word “can’t” in the program or in our lives.
Law 10: Make sure you tell the important people in your life how much they mean to you every day.  Do not miss an opportunity to bring them up.  Reconnect with the people that made a difference in your life.
Chasing demons is about not letting all the stuff that happened to you in your life affect your ability to be great.

Thursday, January 20, 2011

Prograde 15% Off Coupon Code


If you've been thinking about trying out pro/grade, now's a perfect time.  Use the coupon code below to receive 15% off any of the powder products.

Coupon code: powder15


Prograde Whey Protein:
  • See Nutritional Facts Here
  • Low Temperature Microfiltered and Ion-Exchanged Whey Protein Isolates for unparalleled purity
  • Naturally Sweetened with Stevia
  • Mixes Instantly with a Spoon
  • Available in three delicious flavors: Vanilla, Chocolate and Orange
  • Only 2g of carbohydrate per serving – Perfect for Carb Restricted Diets
  • 1 Scoop Contains 5.3 grams of muscle boosting Branched Chain Amino Acids
  • Prograde Protein is Gluten Free*
Prograde Workout (Pre & Post Workout Shake):
  • See Nutritional Facts Here
  • Research based carb/protein ratio for optimizing workouts
  • Delicious easy-to-mix formula – ready to drink in less than 60 seconds
  • Rapid absorption designed for maximum muscle recovery
  • Accelerates lean tissue growth which raises metabolism
  • Contains over 3 grams of BCAA's.
  • Low Temperature Microfiltered and Ion-Exchanged Whey Protein Isolates for unparalleled purity
  • Powered with pharmaceutical quality whey protein
  • Prograde Workout is Gluten Free*
Prograde Lean (Meal Replacement Shake):
  • See Nutritional Facts Here
  • Delicious, easy-to-mix formula – thick, rich and ready to drink in less than 60 seconds!
  • 35 grams of protein to blast fat fast through the thermic effect of food
  • A perfect instant breakfast or lunch
  • 8 grams of fiber to keep you full and satisfied
  • The metabolism boost needed to promote consistent fat loss**
  • Low Temperature Micofiltered and Ion-Exchanged Whey Protein Isolates for unparalleled purity
  • Contains 6.8 grams of Branched Chain Amino Acids and over 3 grams of the all-important Amino Acid Leucine.
  • Powered with pharmaceutical quality whey protein
  • Prograde Lean is Gluten Free*

Get Moving...


"Every morning in Africa, a gazelle wakes up. It knows it must move faster than the lion or it won't survive.  Every morning, a lion wakes up, and it knows it must move faster than the slowest gazelle or it will starve.  It doesn't matter if you're the lion or the gazelle.  When the sun comes up, you'd better be moving."
-  Maurice Greene, 5-time world champion 100-meter sprinter

Wednesday, January 19, 2011

Row Row Row your...





I know exactly what you were thinking when you woke up this morning... "I wish someone would post a few videos of horizontal rowing variations.  My routine is desperate for a movement that will help build my back while challenge my core stability... oh yeah, and I'd love to see some ultra white thighs..."

Well it's your lucky day my friend...  I've included 3 variations of a bodyweight row, with a side of all natural man thigh... so I guess there's a little something for everyone in today's blog post.

Enjoy!

Beginner - Bodyweight Row Variations



Intermediate - Stability Ball Row



Advanced - Alt Leg Stability Ball Row




Bodyweight too easy? Want to increase the load? Get one of these!

Hyper Vest Weight Vest 

Tuesday, January 18, 2011

Green Tea Upregulates Fat Burning Genes


A few highlights on Green Tea Research via Mike Roussell's blog...

According to newly published research from Penn State
"Drinking the equivalent of 2 cups of green tea per day can lead to an extra 3 pounds of weight loss and almost and extra 1 inch lost from your waist after 12 weeks."
... researchers found that one of the antioxidants in green tea (called EGCG) increased fat burning through increasing levels of the gene PPAR-alpha. 
Also, keep in mind that drinking green tea everyday shouldn’t be the cornerstone of your weight loss/wellness plan but just one health boosting component that you can stack on another (like using spices such as cinnamon or ginger, or adding creatine to your workout shake).

The 4-Hour Body



Last month Tim Ferriss released his new book The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman. I was a huge fan of The 4-Hour Workweek, so I immediately picked this one up.

I'm about half way through at the moment and I highly recommend it. Tons of information, lots of fresh ideas, and if nothing else gets you thinking outside the box.  The thing I love about Tim is that he writes about things you can actually use in your daily life.  There's tons of great nutrition, fat loss, muscle gaining programs out there, but Tim provides techniques that's adaptable to your lifestyle and provides a guide to get you to where you go in the shortest amount of time.





Sunday, January 16, 2011

Extra Workout: Leg training using bands.



Everyone is busy, myself included... but you don't always need to get into the gym to get a workout in... I can't remember the last time i had a full 60 minute workout to myself.  For the last several months I try to sneak in a 10-15 minute workout whenever I can, preferably once to twice a day... sometimes in the gym, sometimes at home.

Here's a few tricks to maximize your 10 minute workout:
  • Bodyweight training is awesome, but if you want to pick up an extremely versatile and mobile set of equipment invest in a set of bands... For home workouts, I'm a big fan of the Medium or Large Single Band Package
  • Choose 3-5 exercises you want to hit.  There are plenty on this blog to choose from and more coming every day. 
  • Decide on a work and rest period.  For home workouts I like the duration to be relatively long and the work to rest ratio to be 2:1.  So for example 60 seconds of work followed by 30 seconds of rest before the next set or exercise.
  • Load and Tempo would be your next decision, but for now let's keep it basic... keep it heavy and the reps quick.  Perform as many reps as you can in the work period.
  • Use something to keep you on track. I'm a huge fan of Interval timers, but you can use a stop watch or a clock as well, just make sure you stick to your rest periods.
  • Get ready to work, it's all over in 10 minutes so you have no excuses to slack off.
Ready to get cranking? Here's a home workout for you to try. The video below has been provided for you courtesy of Dave "The Band Man" Schmitz.  

Band Leg Blitz
Work: 45 seconds
Rest: 15 seconds
Details: Perform each of the exercises in order for the specified work and rest periods... then start all over again.
Band exercises: Front Squats, Split Squats Right, Split Squats Left, Stiff Leg Deadlift, Skater Plyos
Load/Tempo: Keep it heavy, keep it quick.
Total Time: 10 minutes

Enjoy!


Make me sore!!!!!! Part 1



"Give me a good thrashing today..."
"I want to be super sore tomorrow..."
"I had such a great workout, I can barely move today..."

I've heard every conceivable variation of this statement... You see training montages on TV and in the movies where a famous athlete trains for hours on end, beating themselves to death... but what they always fail to show you is the workload progressions and all of the work they do toward recovering... why? well, that's far less glamourous.

The purpose of today's post (and the others in this series) is to get you thinking a little bit about what's actually required to achieve your goal... When you think about it, too much of any good thing can eventually become bad for you... if that particular thing doesn't kill you, its the other things you're neglecting that will...

The key to training is balance and understanding what you may be sacrificing/neglecting as you're working toward achieving your goal. Then use that information to help build a personalized program. It's not always about beating yourself up.

The question is what exactly are you balancing? Here's a few to keep in mind... some obvious... some not so obvious...

  • Muscular fatigue : Thrashing a body part sounds like a good idea (since that's what our hormone enhanced bodybuilding forefathers have beat into us over the years), but guess how long it will take you (the natural athlete) to recover from that thrashing?  Most likely it's going to prevent you from performing your best in practice/work/training the next day. 
  • Training Frequency/Duration: From a hormonal perspective, with shorter bouts of training you'll naturally produce hormones which will enhance recovery and help you build stronger and bigger muscles... but if you over do it your body will release hormones to break muscle down so that you can continue training... ultimately delaying recovery... Something to think about next time you decide on that  2 hour marathon gym session. 
  • Nervous System fatigue : Muscles aren't the only thing to fatigue... ever wake up and feel like you got hit by a truck? If you feel drained, you're not going to be performing your best.
  • Immune System fatigue : When you're body is focusing on fighting off an illness, it's not going to be there to help you recover from an intense workout... plus when you're sick, you're typically getting everyone else sick. 
  • Injuries: The more work/volume you do, the more prone you are to injury... train smart, when you're tired, you tend to lose focus... when you're not thinking you make mistakes... when you make mistakes you or someone else gets hurt. 
To be continued... 

Friday, January 14, 2011

Plyo Reverse Lunge with Knee Drive



As a continuation of yesterday's post on unilateral lunging variations, here's another advanced plyometric version of the reverse lunge.

Notes:
- Make sure you've got the reverse lunge down pat before you try this one.
- Make sure you've got the reverse lunge with knee drive down before you try this one.
- Opposite arm and leg should be in sync, so for example when the right knee is forward the left arm is up, just like you would run.
- Explosively drive the opposite arm and knee through the movement. Think of it as an explosive "skip".
- Absorb the impact, use your balance and return to the starting position under control.
- This movement is guaranteed to bore on lookers in tank tops.

Have fun!

Plyo Reverse Lunge with Knee Drive

Thursday, January 13, 2011

Bulgarian Split Squat



In sport and in life, we are always on one leg... so why doesn't our training reflect that? Your mechanics are completely different on one leg mainly because you're forced to balance.  There's plenty of information out there on the importance of single leg (or unilateral) training so I won't beat it to death. But it's extremely important to integrate some type of lunging/step up variation into your routine.  You'll challenge your balance, open up or preserve your hip mobility, and strength your body in the way you use it most.

The bulgarian or rear leg elevated split squat opens up that back hip and will help to build unilateral glute and quad strength.  Add the plyometric jump version for a more explosive challenge.

When to use this movement?

  • Load it as one of your primary leg movements
  • Super set it with a Bilateral (2 leg) movement or an upper body movement.
  • Perform for time or reps as part of a metabolic or "finishing" movement.
  • As a recovery or balancing exercise in between more challenging movements.

Notes:

  • If you find that the position is hard to get into, grab a hard medicine ball or a foam roller and start rolling out that hip flexor/quad/IT band complex. 
  • When initiating the movement think "drop the back knee" vs "bend the front knee".
  • When performing bodyweight variations, swing the arms to help generate power.
  • For the jumping variation I tucked the knee up, but at first just focus on getting that front leg off the floor.
  • With the jump be sure to place as much focus on the landing as you do the take off... soft landing and absorb the impact... don't land stiff legged.
  • Looking for more of a challenge? Load the movement using dumbbells, weight vests, a weighted back pack, medicine balls or bands. 


Rear Leg Elevated Split Squat or Bulgarian Split Squat to Jump Progression

Wednesday, January 12, 2011

Barbell Core Rotations or Bus Drivers



Barbell Core Rotations or "Bus Drivers" allows you to train both the rotational and stabilizing aspects of your core.

Notes:
  • Place the bar against the wall, in the corner, or under something that will keep the bottom portion from sliding across the floor.  
  • Arms should be slightly bent at the start.  
  • The further your hands are from your body the harder the movement will be.  Bring your hands in closer to reduce the resistance.
  • Make sure your hips rotate with the bar so they face the direction you're rotating.
  • Your back foot should finish on the toe.
  • Beginners/Intermediate - start with just the bar as resistance, and add 5-10 lbs at a time.
  • Intermediate/Advanced - start with a 25 lb plate, and add more as needed.

Barbell Core Rotations (Bus Drivers)

Tuesday, January 11, 2011

Another use for the prowler


Thank You & Please Share!



I'd like to take a quick second to thank all of the Game Time Strength followers for their support.  I really hope you're enjoying the videos and workouts because there are much more to come.

The goal has been to keep the information and videos provided on this site as concise as possible, however if you have additional questions you're more then welcome to comment, or send me an email and I'll do my best to answer in a timely fashion.

Finally, if you find the videos & blog posts helpful, please "Like" our Facebook Fan Page and pass along the blog to others that might find it useful. Please help me spread the word! The more of a following.

Thanks!

Seated Rack Shoulder Press


For those of you that want to take the momentum out of the overhead press, here's a seated variation of the Kneeling Rack Shoulder Press from the other day.

Notes:

  • Since the lower half of your body is on stretch you'll end up working a lot more of the postural muscles in the back. 
  • Rack pin placement should be anywhere from chin to forehead.
  • All reps should be performed as a single, don't bounce the weight off of the pins. 
  • Prior to initiating the movement, take a deep breath, tighten up your abs, then tense up everything in your upper body and explosively press upwards. 
  • I'm alternating between pressing from the front of the body and back of the body each rep, you can change it depending on your goals. Pressing from behind the head is typically much harder then pressing from the front. As an alternative you can press from the front, eccentrically lower to the back, then push from the front again (instead of pushing from the back).


Seated Rack Shoulder Press

Monday, January 10, 2011

1 arm DB Clean and Press and Twist Presses



Traditional DB Pressing is boring... Athletes, get off the bench, go heavy and get your legs involved.


1 arm DB Clean and Press
- Build full body strength & power or lighten the weight and perform for bouts of 20-30 seconds for more metabolic benefits.
- Use your legs to clean the weight up to your shoulders.
- Perform an explosive quarter squat to throw the weight above your head.
- Keep the weight heavy. This is not a strict movement, you should be using your legs to move the weight.

1 arm Twisting Presses
- Start from the shoulder.
- Initiate the movement with your legs and twist as you press the weight above your head.
- Again, keep the weight heavy, you should be using your legs to get the weight over your head.



1 arm DB Clean and Press & Twist Press

Sunday, January 9, 2011

Kneeling Rack Shoulder Press


Update - 4.20.11 Question and Answer added.

A great overhead pushing exercise that's designed to build strength and power.

A few things to take note of:

  • Rack Pin placement can be anywhere from chin to forehead.
  • First part of the video is a little stricter form.
  • Second part of the video the hips are getting involved, almost a kneeling push press. 
  • I'm alternating between pressing from the front of the body and back of the body each rep, you can change it depending on your goals. Pressing from behind the head is typically much harder then pressing from the front.  As an alternative you can press from the front, eccentrically lower to the back, then push from the front again (instead of pushing from the back)
  • I'm relaxing between each rep because I like to take each rep as a single instead of using momentum and hitting the pins.  The reason... it will help teach your body to contract and explode from a resting position instead of using your stretch reflex. You can train your stretch reflex using other plyometric based exercises.
  • Much lower risk of injury at the shoulders (then a standing press) because you can just drop the weight on the pins when you get tired.
  • And one of the biggest benefits of this exercise... no need for a spotter.


Quick update on this post based on a question I had from a follower (4.20.11)...


Question:
I usually do these seated off the pins. Do think it's better to do them standing, possibly to generate more power?


Answer
I like them in the kneeling position better because it gets you integrating the hips and shoulders. Its very rare in sport or in life that you would use one without the other. Plus like you said it allows you to generate more power as well. 


I think the behind the neck press and pull movements are extremely under trained. The kneeling rack position lets you quickly dip your head in front or behind the bar depending on what you're focusing on without the risk of dropping the bar on your neck or spine.

I'm not sure when we got scared away from the behind the neck pressing or lowering... probably after someone dropped the weight on their neck. I think its good to get a mixture of the front and back pressing, or at least perform the eccentric (lowering) behind the head and concentric (press) from the front. Between this and rolling out my chest and back it's helped quite a bit with the impingement issues I had from excessive bench pressing over the years.


Saturday, January 8, 2011

Kickouts



Here's a few additional Dynamic Hip Warm up variations to throw into your routine.  Push up is optional but a great way to warm up the upper body while opening up the lower body.

As a warm up, select one or both of the movements and perform 10-15 reps per side. Or add as a recovery exercise between sets of a more challenging movement or set of movements.

Hip Lunge Kickout w/ Optional Push up (one of my favorites)
- Make sure to get the heel of your mobile foot as close to your hands as possible.
- If you do not perform the push up, try to drop your hip to the floor on the kickout.




Hip Kickout w/ Optional Push up

Friday, January 7, 2011

Atomic Push Ups


Getting sick of push up variations yet? ... nah, me neither. Here's a few combo exercises that will blast that core in addition to your upper body.

TRX Atomic Push up & TRX Push Up + Mountain Climber
- Slightly more advanced Body Weight Atomic Push Up

TRX Atomic Push Up & TRX Push Up + Mountain Climber




Body Weight Atomic Push Up




Thursday, January 6, 2011

Instant Motivation: GSP I Will



Watch Georges St.Piere build Game Time Strength


1 Armed Superman



That sounds awful...

Anyway for those of you that need to ease your way into the Plyo Superman Push Up from yesterday... here are two additional options.

Push up with Alternate Arm Extension
Push up with Alternate Leg and Arm Ext

Wednesday, January 5, 2011

Plyo Superman Push up



For those in need of a more challenging push up...

Tuesday, January 4, 2011

Core - Rolling Sit ups with Plank Get Up Recovery



Here's a fun one for you to integrate into your core training.

Core Superset:
A. 10-15 Rolling Turkish Sit ups
B. 10-15 Plank Get Ups

Minimize rest between the two exercises.
Take 30 seconds rest after completing both A & B.
Repeat for 2-4 rounds.


Top iPod or iPad Workout Interval Timers



Over the last year or two I've become a huge fan of hand timing everything about my clients training.  It's an often over looked variable in training, but an extremely important one.

Want to get a gauge of how much work you're actually doing or how efficient you are? Time your workout or exercise duration.

Want to maximize muscle gain in a workout? Monitor the work period.

Want to maximize strength/power gains? Monitor and increase the rest period.

Want to change the metabolic demands of a workout? Monitor and shorten the rest period.

Have a group of people you're working with and want to keep everyone on schedule? Keep everyone on a strict set of timed work and rest periods.

I have used a wide variety of devices/applications to measure time including a basic Timex watch, a stop watch, a Gym Boss Interval Timer and the slightly more expensive Professional Gym Timer.

But since I'm a super nerd and purchased the iPad I've been integrating 2 new interval timer applications into training sessions.  The coolest feature is you can integrate your own music into the apps.

Both can be found in the Apple App Store for both iPod Touch and iPad...

Tabata Pro and iWorkout Muse Pro.

Brief summary of each below...





Tabata Pro - Get it here for $2.99 in Apple App Store

Simple, sleek design, makes it really easy to change work, rest, and preparation periods on the fly.  Adjust the number of cycles and even the number of Tabatas (or how many times you want it to run through your specified cycles.)  Integrate you're own music by selecting specific songs or a playlist from your iPod/iPad.











iWorkout Muse Pro - Get it here for $4.99 in Apple App Store

Creates completely random interval workouts seamlessly mixed to the end-user's favorite music to power and automate group exercise classes and/or personal workouts. Slightly more customizable then Tabata Pro including features like:

  • Optional pre and post workout customizations.
  • Ability to create an entire workout of varying intervals combinations


See movie trailer for the app below:




Happy Timing! These applications will come in very handy for upcoming challenges you'll see on the blog this week.