Glute Activation and Exercises: How to Optimize Po... Power comes from the hips: your posterior chain. It consists of your lower back, hamstrings, calves & glutes. A strong posterior chain is important for Deadlifts, Squats, Power Cleans, jumps, sprints, … Excessive sitting shortens your hip flexors. This stretches the opposite muscles: your glutes. They become dormant. You can’t fire your glutes properly anymore. The solution is glute activation exercises. Here’s...

Core Strength Training – Not Just About Your... Core strength training may be a relatively new, buzz term in the fitness industry but coaches and athletes have understood its value for many years. The core region consists of far more than just the abdominal muscles. In fact core strength training aims to target all the muscles groups that stabilize the spine and pelvis. It’s these muscle groups that are critical for the transfer of energy from large to small...

Results in 30 minutes? The 30 Minute Metabolic Bla... Q: Are you training to LOSE WEIGHT, BUILD MUSCLE or simply LOOK BETTER? If you answered yes to either of these (most of you did)… dropping your body fat % is essential; you really need your metabolism to be doing its job. And if you are like most gym users…. that metabolism needs an absolute shake up!! There are 24 hours in the day; losing fat is not dependant on the amount of calories you burn in the 1 hour you...

Program Guidelines... Phase 1 – GPP/Hypertrophy Phase Length Of Phase     Sets     Reps     Load (%1RM)     Rest Interval (between sets) 4-6 Weeks     4-5     10-20     50-65%     1-2 Minutes Phase 2 – Strength Phase Length Of Phase     Sets     Reps     Load (%1RM)     Rest Interval (between sets) 4-5 Weeks     4-5     4-6     75-85%     3-4 Minutes Phase 3 – Power Phase Length...

What to Expect…... Do you feel like you are not fulfilling your true potential when working out? You will find it hard to keep fit, work out and gain strength if you’ve got poor posture and/or spinal misalignments. It causes physical trauma to your body which can slow down your progress. Don’t despair! We recommend you get your spine checked out at a Chiropractors. The results may be drastic… it can speed up your results in your...

Muscle Elasticity... What is muscle elasticity? Well, if you were to cut out a muscle, put it on the table and stretch it, you would see it shrink back a bit. In plain physics, it’s a natural ability of some things to recover the original form upon the removal of the force initially applied. However, a human and his body is not all physics, it’s physics, chemistry, biology, psychology and all that good stuff, and last time you...

Girevoy... Girevoy Sport is the art of high repetition kettlebell lifting. It combines elements of Olympic weightlifting with power endurance sports such as rowing. The training is tremendously enriching as the methods satisfy requirements for an holistic fitness modality. The emphasis is on perfecting performance of a few key lifts – the Snatch, Jerk, and Long Cycle. Improvements require attention to correction of postural and...

What is periodization?... In basic English, periodization is simply the organization and planning of training. In sport, this planning is usually based upon achieving maximum physical abilities (strength, speed, power, etc..) for a given competition or period of competitions. In bodybuilding, the training might be organized around a specific bodybuilding contest. Most bodybuilders actually plan or instinctively “periodize” their training...

Training and rest... It is a well-known fact that most people need about 7-9 hours of sleep every night to recuperate from stress of daily activities. And it is a similar situation in sports – people participating must always remember to get adequate amount of rest between training sessions. There are those of us that couldn’t handle more than a couple of days of exercising or running a week. Then there are those few that have...