Friday, April 29, 2011

GTS April Challenge Tabata-A-Day Day 29

Day 29 of the GTS Tabata-A-Day Challenge 

Last two days of the challenge!  Post your tabata's for today and tomorrow in this post.  The F-Word, Rob, and I are headed up to Santa Barbara for the weekend for a powerlifting competition.  Really excited, as I mentioned yesterday it's my F-Word's  first time competing in the deadlift.

I'll compile the results from the tabata challenge when I return, so if you've been keeping your workouts to yourself, make sure you post them up in the comments over the next two days.

Today's exercise is one of my favorite alternative metabolic and power exercises... I got hooked on these training ropes about a year and a half ago at a conference.  So simple yet so versatile... I use them with just about every client type, especially those that have issues running or sprinting.

I'll show more exercises in the future when I start posting about partner training.

Thursday, April 28, 2011

GTS April Challenge Tabata-A-Day Day 28

Day 28 of the GTS Tabata-A-Day Challenge 

I'm personally all wrapped up with the challenge for the month... have another deadlift competition coming up this weekend that I have to rest up for.  Really excited because my F-Word is going to be competing with me for her first time.  Anyway, you still have a few days to finish the challenge strong!

Today's exercise is similar to yesterday's but we are adding a double vertical press.

Wednesday, April 27, 2011

GTS April Challenge Tabata-A-Day Day 27

Day 27 of the GTS Tabata-A-Day Challenge 

Just a few days left in the challenge, hope you don't have too many left to catch up on!

Today's exercise is a Clean and quick Horizontal Press.  Seems strange since you're in a standing position, but this is a great exercise for the shoulders, erector muscles, and core.

Squat and Deadlift Training for Powerlifters

As a natural lifter with a pretty busy lifestyle I have always found it difficult to blindly follow some of the more established squat/deadlift programs out there.  I've burned out too quickly on the volume, feel like I got hit by a truck when I wake up in the morning, and didn't understand how certain things translated over to competition.

Anyway, I'm not currently training for a squat event any time soon, but still competing in the deadlift. Here are a few ruminations I've had over the last 6 months on squat and deadlift training for powerlifters...

Tuesday, April 26, 2011

GTS April Challenge Tabata-A-Day Day 26

Day 26 of the GTS Tabata-A-Day Challenge 

Last week of the challenge! Here's an awesome 4 exercise slam complex utilizing one of my favorite pieces of equipment, the sandbell.  This is a great tool for trainers running groups or outdoor training. It's fun, different, and gives you the ability to perform exercises that let you carry, throw and SLAM the weight! I'll get into the other exercises at some point, but today let's get SLAMMED!

Monday, April 25, 2011

GTS April Challenge Tabata-A-Day Day 25

Day 25 of the GTS Tabata-A-Day Challenge 

Last week of the challenge! Make sure you've been posting your tabatas in the comment section of the blog. We've got 2 exercise options for today.  Single Leg Barbell Deadlift or a Single Leg 1-Arm DB Deadlift.

Its not your fault...

Get Your Mind Right Monday...

This past weekend I was watching my future mother-in-law make a lemon meringue pie from scratch.  It was amazing to see how much preparation and work was involved in what i've always thought of as a simple desert.

Friday, April 22, 2011

GTS April Challenge Tabata-A-Day Day 22

Day 22 of the GTS Tabata-A-Day Challenge 

Here's a big Mam'ma Jam'ma 4 exercise Tabata complex for you. Anna and I actually performed this tabata twice in a row for 8 minutes total but feel free to go one, two, three, or four rounds (16 minutes).  Two of my clients did a variation of this today for 4 rounds to catch up on their tabatas from the week.

Happy Easter from Game Time Strength

This weekend:
  • Enjoy your family and friends.
  • Get rid of all left overs from the Holiday.
  • Go shopping and prepare your food for the week.
  • Don't forget... The Easter Bunny Hates YOU!!!

Have a great weekend!

Thursday, April 21, 2011

GTS April Challenge Tabata-A-Day Day 21

Day 21 of the GTS Tabata-A-Day Challenge 

Hamstrings and Glutes today. Here are two machine-less variations of the Glute Bridge (using TRX & Stability Ball) and the Hamstring Curl (using TRX & Stability Ball). Mix and match for today's tabata.

Wednesday, April 20, 2011

2009 Deadlift Workout

Today I was looking back at some old workouts I had posted back in 2009 with my training partner Eddie. It's interesting to look back on how much my training has changed through out the years. Obviously now I support a much lower body weight (205 lbs) then in this video (Roughly 235 lbs). Although the reps were still low, weight heavy, the volume was much higher than what I do now.

High Volume, Heavy Weight, Tons of Calories = Much more muscle.

The extra weight isn't really something I'm looking to carry around at the moment as I'm competing in a lighter weight class now, and like not sweating at all times, but fun to look back from time to time.

Also interesting... Eddie trained in the same fashion for 6 months, controlled the amount of calories consumed, and subsequently LOST over 20 lbs in body weight while adding a good amount of muscle on his frame.  He ended up looking pretty good for his wedding I might add.

So don't forget the variables that are going to play a role in reaching your strength & fitness related goals.
  • Training
  • Nutrition
  • Recovery
Note: There are way more variables, but these are probably the most important, at least for the purpose of this blog post. 

Check out the Video

GTS April Challenge Tabata-A-Day Day 20

Day 20 of the GTS Tabata-A-Day Challenge 

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

88 lb 9 year old girl moving big weight

Whether young children should be lifting this much weight is highly debatable but this is too insane not to share...

Naomi Kutin squats 160 and 187 at a body weight of 88 lbs, at age 9! This breaks the 100% Raw record of 180 for the 97 lb class, held for a number of years by a woman in her late 20's. Lifts done April 3, 2011

Tuesday, April 19, 2011

downside of heavy deadlifting

While training for his first deadlift competition, Rob learned about the importance of filing down his calluses...

I just want to go home and...

My client quote of the day...

27 High Glycemic Foods

Here's a good article from Mike Roussell on 27 High Glycemic Foods. If you're on more of a fat loss nutrition plan, remember a calorie isn't just a calorie. A carb isn't just a carb. Everything you consume has a different impact on your body. Higher glycemic foods will cause a rapid increase in blood sugar. Mike makes a good point that the majority of items on the list are very low in nutrients as well.

I encourage you to read through this list as a reminder of the things you probably shouldn't be eating through out the day unless you're looking to put on some body weight around your mid section.  I've provided the list below, but check out his site for more information.

I'm certainly not saying there's never a good time to have the items listed below, but timing is everything! Your nutrition & aesthetic goals, genetics, metabolism, hypertophy and sport demands, all come into play when determining how much and how little you need of the higher glycemic foods.

GTS April Challenge Tabata-A-Day Day 19

Day 19 of the GTS Tabata-A-Day Challenge 

Update 4.20.11 - Posted quick question & answer in comments section.

Here's a shoulder dominant exercise that involves the hips.  It's one of my favorite shoulder exercises as you're pushing from a dead stop, need to engage your core and hips to push heavy weight, and you have a safe way of loading the movement behind the neck to work on a different overhead pressing pattern.

Monday, April 18, 2011

GTS April Challenge Tabata-A-Day Day 18

Day 18 of the GTS Tabata-A-Day Challenge 

I took the weekend off from Tabata Posting, but NOT from Tabatas! Back with Day 18. By now you have plenty of exercises to choose from, and a few variations of the tabata protocol... This week I've got some more exercises for you and another 8 minute monster of a tabata video coming up a little later.

Today's exercise is the Bulgarian Split Squat and Jumping Bulgarian Split Squat. Feel free to try one of each in the same tabata.

Get Your Mind Right Monday - 212 Degrees

Get your Mind Right Monday.

Time to get motivated.

Make it a GREAT week!

Here's Todd Durkin talking about the difference between 211 and 212 degrees.

Friday, April 15, 2011

Thank You!!!

It's only been a few short months since the blog has been active, but we have grown in readers tremendously.  I sincerely appreciate all of your support!

Thanks again, and remember this blog is meant for you, so if there is any information, video, exercises, etc that you would like to see on the blog please leave a comment or send me an email and I'll do my best to get it up as quickly as possible!

GTS April Challenge Tabata-A-Day Day 15

Day 15 of the GTS Tabata-A-Day Challenge 

Friday is finally here.  Changing things up today to keep your training from getting stale.  Here's a new tabata protocol and 4 exercises to mix in. Beauty of it is, you can do it at home. I did this workout right in my living room.

Thursday, April 14, 2011

New Nike Free Run +2!!!!

New Nike Free Runners and Trainers are out.  Since the new year began I've purchased roughly 2 new pairs of sneakers/5 fingers a month. Never thought of myself as a Shoe Guy... but I guess I am. is running some decent deals at the moment...
  • 1. Free Shipping on $75, LKS1V475. 4/3 to 4/30.
  • 2. 20% off $99, LKS1V473. 4/17 to 4/18.
  • 3. 20% off $99, LKS1V445. 4/24 to 4/25.

Men's Free Run +2

Women's Free Run +2

My Nike Free (+ Kobe) Collection thus far... 

GTS April Challenge Tabata-A-Day Day 14

Day 14 of the GTS Tabata-A-Day Challenge 

Super excited how the video promo turned out yesterday! If you haven't had a chance to see it, check it out here.  Big thanks again to my clients & athletes that were able to make it out to the filming!

Here's a rotational exercise to throw into your tabata mix.  Very minimal set up, only 1 band necessary.  You can do this one pretty much anywhere. Work on your explosive, full body rotational power.

Wednesday, April 13, 2011

Is Sugar Toxic?

Big thanks to Nancy for forwarding this article!  I've been waiting for an article like this to get some national recognition.

Check out Is Sugar Toxic? by Gary Taubes in the New York Times.

It's a 9 page article so if you don't have the time, I've pulled some key points below...

Game Time Strength TV Debut

Get an exclusive FIRST look at the new 4 Star Gym commercial featuring Game Time Strength Training.

Special thanks to all of my clients that made it out that night to help make the commercial a big success!

My Local Buzz (Westchester) - Four Star Gym from AffinityTV247 on Vimeo.

GTS April Challenge Tabata-A-Day Day 13

Day 13 of the GTS Tabata-A-Day Challenge 

2 new exercise options for today, both involving full body overhead pressing...

Tuesday, April 12, 2011

52% Off Gladiator Rock'N Run VIP Race

Eric just sent this over to me.  52% Off the Gladiator Rock'N Run VIP Race.  I do enjoy me a good discount.  As my Mom says, "that's mad dough cash flow!"

Let's get this party started, who's coming with me?

Congrats to Alicia!

What an awesomely cheesy image... Alicia is down 7 lbs in two weeks on the GTS Fat Loss Nutrition Plan and rapidly closing in on her first milestone.

Why does the plan work? Discipline, Consistency & Accountability.

Dan John (one of my favorite strength coaches) said it best... Fat Loss is WAR!!! Attack it with all you have...

Keep up the great work!

GTS April Challenge Tabata-A-Day Day 12

Day 12 of the GTS Tabata-A-Day Challenge 

Here's a Med Ball complex that integrates the whole body...

Charged Cotton

Regular cotton was soooo last century... Oh Under Armour, I do heart you...

Jockey's Staycool Line... and some amazing acting by Tim Tebow...

Thanks to Laura for sending over.

Monday, April 11, 2011

GTS April Challenge Tabata-A-Day Day 11

Day 11 of the GTS Tabata-A-Day Challenge 

Start of a new week... hopefully you've been keeping up with the challenge, if still not too hard to catch up.  Feel free to re-do any exercise or combo of exercises you've already done, or give the DB Swing Curl a whirl... (you like what I did right there?)

Single BEST ab exercise

Video courtesy of Nick Tumminello at Performance U...

The Single BEST ab exercise is based off of a study sited from Nick's video. Whether its the best is probably debatable based on the other "core" exercises tested, but either way it's certainly a good one to try as it really puts a strong emphasis on core stability across the whole body.

At the end of the video he makes an important note on why he prefers the Stability Ball for this exercise vs. the TRX. You basically have a little more versatility in the difficulty of the exercise because you can shorten the lever arm.

Stability Ball Pike to Roll Out

Sunday, April 10, 2011

Friendly Reminder from your friends at Game Time Strength...

Ever wonder why you haven't been able to reach your goal? Do you even have a goal? Not just in fitness, in life in general?

I encourage you to take a look at your actions and see if they align with your goals...

  • If you want to be up to date on all of the celebrity gossip and well spoken in the lunch room when it comes to reality TV, make sure you're setting a side plenty of time in your week for fiddling on the internet and watching TV.
  • If you want to gain a bunch of weight around your mid section, make sure you sit as frequently as possible, drink alcohol on a weekly basis, eat a lot of highly processed food, mostly carbohydrates and very little protein.
  • If you want to waste your time, money and not make any progress in the weight room, go spend 2 hours at your local commercial gym and chat it up with a bunch of friends, spend hours walking on a treadmill, keep no records of your workouts, and train with zero intensity. 

This is your friendly GTS reminder...

If you want something, make sure your behaviors are in sync with your goals. 

GTS April Challenge Tabata-A-Day Day 10

Day 10 of the GTS Tabata-A-Day Challenge 

Sunday... the day of rest... ok, well this is an optional day of rest, if you can't get a tabata in today hopefully you either doubled them up last week or planning to do an extra next week.  Today's tabata exercise option is the Kettlebell (KB) or Dumbbell (DB) Swing.  Let's get those hips working properly again.

Saturday, April 9, 2011

GTS April Challenge Tabata-A-Day Day 9

Day 9 of the GTS Tabata-A-Day Challenge 

Today's tabata exercises are dedicated to my nutrition client Maria.  Maria has been involved in a weight loss challenge at her office the last two months.  She began the challenge on her own, embarking on a restrictive calorie diet.  When her weight loss eventually plateaued, the two of us met, and we put her on a fat loss nutrition program that worked within her current lifestyle.  She's been spot on with the diet and down 10 lbs with another 5 lbs to go!  AWESOME JOB!!!

That said, Maria has VERY little time during the day,  and is new to the world of exercise.  So in today's post I wanted to provide a few beginner level tabata's exercises and slight tweaks to the tabata protocol for anyone new to exercise.

Friday, April 8, 2011

GTS April Challenge Tabata-A-Day Day 8

Day 8 of the GTS Tabata-A-Day Challenge 

8 Days in and we are having some great success with the challenge and I just realized today we've got people viewing the blog from roughly 20 Countries!!! So HUGE thanks to everyone for sharing the challenge with others! It's a tough challenge but hopefully it will promote daily activity!

Here's another bodyweight only exercise option. This is a great glute exercise that gets us moving in both the lateral and transverse plane of motion. It's also great for sport as it gets you on one foot, challenges your balance, and forces you to absorb a lateral force and quickly change direction. Skater Plyos performed in a tabata fashion are guarenteed to get that butt burning!

Check out the video for instructions on how to perform the movement.

Thursday, April 7, 2011

GTS April Challenge Tabata-A-Day Day 7

Day 7 of the GTS Tabata-A-Day Challenge 

Here's another bodyweight only exercise. We've modified your traditional burpee and added 2 claps. This is another great total body exercise thats very aerobically demanding.  Check out the video for instructions on how to perform the movement.

Wednesday, April 6, 2011

Advanced Pull Up Progressions

To piggy back off of yesterday's beginner pull up post... Here are a few options for the more advanced athletes out there looking for more challenging pull up variations.

GTS April Challenge Tabata-A-Day Day 6 1-Arm DB Snatch

Day 6 of the GTS Tabata-A-Day Challenge 

Dumbbell required for this exercise. You might have seen it in the comments of previous posts, this is the Alternating 1-Arm Dumbbell (DB) Snatch. This is a great total body exercise that emphasizes power through the legs. Perform it in a tabata fashion and you've got yourself a pretty intense aerobic workout as well.

Tuesday, April 5, 2011

Tabata Pro Interval Timer App on IPad, IPhone, IPod Touch

I can't speak highly enough about the Tabata Pro application on the IPad, IPhone and IPod Touch.  It's so simple and I use it daily with my clients and on my own workouts.  Very quick to set up and it's great for all interval training and timed exercises.

In today's post I'll walk you through how to set it up for the GTS April Tabata-A-Day Challenge.

GTS April Challenge Tabata-A-Day Day 5

Day 5 of the GTS Tabata-A-Day Challenge

Here's one that doesn't require much.  We did it in an alley behind our apartment. Check out the video below to see a Jump Squat & Push Up Tabata. Feel free to substitute the jump for a body weight squat. The hill we were on was on a slight decline so it helped us get a bit deeper in the squat, and allowed us to do the push ups from a slight decline position (increased the resistance).

In the video below I'm using a Hyper Vest Pro 10 lb Weight Vest for added resistance.  Trust me 10 lbs is more than enough weight for a weight vest, and of all the ones I've tried this one works the best for plyometric movements, runs and everyday use. You can pick up your own here.

Don't forget to email your results or post in the comments section!

P.S. Watch out for cars...

Female Pull Ups

Here's a video of Anna performing some body weight pull ups and chin ups.  Please note that his didn't come over night, it took months of training. If you're a female (or male) unable to do a pull up on your own, this is an awesome goal to set for yourself.

Want to get better at pull ups?

Monday, April 4, 2011

Congrats to Eric on his first Half Ironman!

Eric looking strong at the start of race

Huge congrats to GTS Athlete Eric on the completion of his first Half Ironman! Although I'm still waiting to hear the final results, Eric achieved all his goals for the event.  For those of you unfamiliar with the distances a Half Ironman is roughly a 1.2 mile Swim, 56 mile bike, and a 13.1 mile run.

As Eric had a handle on the endurance aspect of his training, we primarily worked to correct all the imbalances in speed, strength, power, mobility and hypertrophy he was creating with long steady state training.

Over a 10 week period Eric improved...
- his single leg strength by over 100 lbs
- Pull up strength by 20 lbs in addition to increasing his max BW reps by 12 reps
- Overhead pressing strength by 45 lbs
- Deadlift by 140 lbs
- Took almost 30 seconds off of his avg mile time in the 10k.

Great job Eric!!!

Eric finishing strong 

GTS April Challenge Tabata-A-Day Day 4

Day 4 of the GTS Tabata-A-Day Challenge

It's Monday, time to get a jump start on the week. Here's a tough one that will get your arms, lats and abs burning! In today's video my F-Word and I performing some High Band Pull downs using some Resistance bands.

Don't forget to email your results or post in the comments section!

Deadlift Training for Santa Barbara Week 1

My F-Word and I decided we were going to train together for a Santa Barbara Deadlift Competition coming up.  The competition is at the end of April so we only have a few weeks to train.  Below is some video of our training session.