25 Nov
Blog

Fitness boxing for the best fitness training you have ever had

Fitness boxing is the new favorite workout for many fitness enthusiasts who want to develop a healthy body. If you are wondering if you need to become the next Jersey Joe with this workout, don't worry. This is how intense this workout will be for you. It's an efficient workout that promotes health by lowering the risk of diabetes, blood pressure, and other heart diseases.

If you are interested in this exercise, today we are going to tell you all about it. Make sure you have a pen and paper handy to write down everything we're going to talk about. This one will help you fix all of your health problems at once!

What is fitness boxing?

Fitness boxing is a sport where you don't have to try boxing inside a ring. You have to swing your arms, move your muscles and shoulders. In this way, your upper body strength is included so that you stay fit and activated all day.

It is also an excellent aerobic exercise that can help you fight multiple diseases at once. Again, in case you want to lose a few pounds, this exercise is useful for burning calories in the body. Thus a Fitness boxing studio can help you immensely in achieving your fitness goals right away. Overall, this workout can help you improve your balance, posture, mood, and also your hand-eye coordination for the best results.

are Fitness boxing halls a good idea for beginners?

Fitness boxing has its own advantages and disadvantages. Don't worry, the downside is no better than the pros. However, we need to talk about the downside first. Well, for those who have never done fitness boxing, a Fitness boxing studio can be a difficult place to start. Since these gyms are full of people and take less time, it is extremely impractical to understand how to follow the instructions and exercise properly.

Additionally, it's not a safe option as trainers at the gym can get along with other fitness enthusiasts. This can lead to multiple injuries in the body. Overall, the benefits are fabulous. Anyone looking for coordination, flexibility and strength should opt for these fitness courses. For best practices, we recommend that you first learn everything you need to do in the gym so that you can get the workout done easily and save some time. ONE Fitness boxing studio isn't a bad idea after all.

Are the benefits of Muscle and fitness boxing training real?

Yes, fitness boxing is really a good idea for anyone looking to add extra strength to their body. The constant muscle and shoulder movements help increase strength in the body, which comfortably activates the body to increase performance. M.Uscle and fitness boxing training also help in increasing the energy levels in the body which means health benefits. The combined burpees also work like a dream for you as they promote strength in your body.

Muscle and fitness boxing training Also leave a lasting impact on your stomach, back, legs, and hips as these bodies work together in one movement. This will support and stabilize your body in a short time. Hand-eye coordination is another massive improvement that shows up on time if you do this workout on a daily basis. So, people who do this exercise daily can instantly experience magic in their body.

Three Fitness boxing gloves buy today!

If you are about to start fitness boxing, these gloves need to be added to your wardrobe. Fitness boxing gloves are not for the show, they are really helpful in protecting your fist while you get into the intense workout.

With these gloves you protect your hands and fist from serious injuries. It also helps maintain a balanced balance while comfortably performing your workout. So let's look at the top three Fitness boxing gloves that you should buy right away in case you want to start this workout now.

1. Venum Elite boxing gloves

Used for exercise purposes, these skinter leather gloves are an affordable choice in case you want to do fitness boxing every day. With the ability to minimize shocks and reduce the stress on your arms, these gloves are the perfect pair for your soft hands. Buy them at the best prices on Amazon and protect yourself from harm forever.

2. Titan Velocity boxing gloves

One of the best quality Fitness boxing gloves that we have ever met had to be this one. Made of leather material, these gloves are handcrafted and make your workouts in the gym easier. With multi-layer foam padding, they should do their job well without hindrance. They come in two colors and are perfect for those who are looking for only the best.

3. Hayabusa T3 Kanpeki boxing gloves

When style is as important to you as a good workout, these gloves are your first choice. With a vintage look, antimicrobial lining, and a luxurious feel, they'll stand out from the crowd like no other. The five-layer foam gloves help you exercise like never before. So why do the rest when you can have the best?

frequently asked Questions

1. Can you say anything else? Fitness boxing gloves to me?

Everlast Leather Pro three boxing gloves

Lonsdale Pro training gloves

2. Does fitness boxing increase endurance in the body?

Yes, it does!

3. Should I follow simple boxing training for this purpose?

Yes, it is helpful to you.

The bottom line

Fitness boxing is a helpful exercise. For anyone looking for a range of benefits under our roof, go for this one. You can do this exercise regularly to get its permanent benefits forever. We promise; It works out!

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29 Sep
Blog

How Does Resistance Training Rank in Terms of Safety?

One misconception is that strength training and weight lifting (yes, these are two separate sessions, more on that later) are dangerous activities and are responsible for multiple injuries that occur in the gym.

From a young age, parents often choose safer activities for their children to participate in over-resistance training for fear of traumatic injury. Worse still, individual coaches and athletes who are already in their professional and college careers forego weight training for fear of weight training, which makes them too slow or bulky.

Unfortunately, not doing strength training ends up doing the body more harm than good and is not the culprit. There is no question that poor exercise technique can lead to injury. however, The likelihood of this occurring is unlikely, especially with proper instruction.

Don't miss out on the exceptional performance benefits that lifting offers due to the fear of rare injury. Every day you drive your car you run the risk of being in an accident, but that doesn't stop you from driving. This also applies to strength training and weight lifting.

Taking the right steps to learn sound techniques will improve athletic performance with little risk.

Security ranking

To be clear, strength training is any strength training that is done with machines, equipment, or weights, while weightlifting is the Olympic sport that explicitly involves snapping and cleaning and jerking.

Both modalities include a wide range of exercises, but together they include strength training.

In terms of safety, these two activities are among the safest sports to participate in. Weightlifting, as mentioned, is a sport in itself, but strength training includes powerlifting, bodybuilding, or any other type of exercise to improve physical fitness.

A 1994 research study in the Journal of Strength and Conditioning Research1 examined the relative safety of strength training and weightlifting compared to many physical activities, including:

  • rugby
  • Soccer
  • tennis
  • Cross country
  • Soccer
  • volleyball

The results showed that for every 100 hours of training, strength training had the second lowest injury rate and weight lifting had the lowest, an amazingly low rate of 0.0035 and 0.0017, respectively.1

The safer option mentioned above that most parents choose to get their kids into soccer topped the list with 6.2 injuries per 100 hours of training.

Unfortunately, out of unjustified fear, individuals write off any type of weight training so quickly.

While I still believe that children should participate in a wide variety of sports, this evidence shows that children and adults should by no means forego resistance training on this matter unless clearly indicated by their doctor.

Do you have any self-imposed restrictions?

One of the most important problems I face when training a new athlete or client is the limitations they put before our first meeting.

  • You may have heard that squatting is bad for your knees.
  • They refuse to lift something heavy because they believe it will hurt them, even though the data suggests otherwise.

My all-time favorite quote on this point is from Brett Contreras, who once said:

“If you think lifting weights is dangerous, try to be weak. It is dangerous to be weak. “-Board Contreras

As I digress, he makes a fantastic point. Past injuries, health issues, and paranoia are not an excuse to avoid weight training altogether.

Now, I need to anticipate that your doctors and health care providers always know the best path more than someone like me so please listen to them first.

The point I'm making is that if you have a fused spine and they tell you to never crouch again, it doesn't mean that you shouldn't crouch in any way. (Unless specifically directed by your doctor. Listen to them too, not me). It just means doing it in a smarter way.

Huge news flashIf at any point in your life you have to walk up and down from a chair or toilet, you can also learn how to do it correctly. The assumption that herniated discs and ligament ruptures are imminent when lifting modalities are performed is narrow-minded.

Everyone should be able to do this::

You should be able to perform any of these functions at any age with any type of resistance, especially if high athletic performance is the goal.

Barbell squats

Take the dumbbell squat as our example; It is undoubtedly the king of all exercises, but it is not always suitable for everyone. It is important to remember that we are loading this movement pattern to allow an athlete to make a specific adjustment in preparation for their sport.

If a variant does not match what it is physically capable of, find another path.

Here are three main variations.

1. The cup squat

Cup squat: As soon as an athlete can demonstrate the sound technique in the squat pattern with his body weight, he can quickly switch to the kettlebell or dumbbell cup squat.

Those who are reluctant to take axial loading due to a previous injury or are relatively inexperienced can benefit greatly from this movement, as the front loading forces one to maintain an upright posture.

2. The front squat

Front squat: If an athlete is demonstrating sound technique in the front squat and requires a greater load than the cup squat, another great variation of the squat is the front dumbbell squat. Similar to the cup squat, it forces an athlete to use proper core stability to make sure they are maintaining their posture.

3. The Zercher Squat

Zercher Squat: This squat variant is clearly underused. It serves as a great replacement or workaround for the front / rear squat variations when there is a wrist injury or the like.

Athletes who cannot physically grasp a bar often fall behind while exercising because they cannot perform any of the three big conventional movements:

  1. The back squat
  2. The deadlift
  3. The bench press

Adding the Zercher Squat to this problem can make a world of difference.

Age and Security

I've worked with clients well into their 70s, 80s, and even 90s who can lift more weight than they were when they were younger because of their striving to improve.

Athletes who come to me as freshmen in high school and can't squat properly with more than their body weight often end their senior year squatting twice as much.

With proper programming and a little discipline, significant profits can be made.

The earlier you incorporate training into your life, the better off they will be, especially if they are young and can learn skills quickly.

Most people wish they would have learned a foreign language as a child if it had become second nature quickly, but unfortunately it gets more difficult every year.

The same goes for exercise and training; When you learn to raise young and often incorporate healthy habits into your life that go well beyond athletic accomplishments.

When an athlete hears that they can take a pill that is guaranteed to improve their athletic performance while reducing the relative risk of injury, I can't think of anyone who wouldn't take that pill.

When it comes to weight training, they get this, but some still refuse to get involved.

I believe this is due to a serious lack of misinformation and guidance.

If you are a coach reading this you are helping your athletes understand the tremendous benefits of a good exercise program, and if you are an athlete reading this make sure you exercise. You will thank your coaches later.

References

1. Hamill, B. P., "Relative Safety in Weightlifting and Resistance Training." J Strength Cond Res, 1994, 8 (1), 53-57.

29 Sep
Blog

How Does Resistance Training Rank in Terms of Safety?

One misconception is that strength training and weight lifting (yes, these are two separate sessions, more on that later) are dangerous activities and are responsible for multiple injuries that occur in the gym.

From a young age, parents often choose safer activities for their children to participate in in over-resistance training for fear of a traumatic injury. Worse still, individual coaches and athletes who are already in their professional and college careers forego weight training for fear of weight training, which makes them too slow or bulky.

Unfortunately, not doing strength training ends up doing the body more harm than good and is not the culprit. There is no question that poor exercise technique can lead to injury. however, The likelihood of this occurring is unlikely, especially with proper instruction.

Don't miss out on the exceptional performance benefits that lifting offers due to the fear of rare injury. Every day you drive your car you run the risk of being in an accident, but that doesn't stop you from driving. This also applies to Weight training and weight lifting.

Taking the right steps to learn sound techniques will improve athletic performance with little risk.

Security ranking

To be clear, strength training is any strength training that is done with machines, equipment, or weights, while weightlifting is the Olympic sport that explicitly involves snapping and cleaning and jerking.

Both modalities include a wide range of exercises, but together they include strength training.

In terms of safety, these two activities are among the safest sports to participate in. Weightlifting, as mentioned, is a sport in itself, but strength training includes powerlifting, bodybuilding, or any other type of exercise to improve physical fitness.

A 1994 research study in the Journal of Strength and Conditioning Research1 examined the relative safety of strength training and weightlifting compared to many physical activities, including:

  • rugby
  • Soccer
  • tennis
  • Cross country
  • Soccer
  • volleyball

The results showed that for every 100 hours of training, strength training had the second lowest injury rate and weight lifting had the lowest, an amazingly low rate of 0.0035 and 0.0017, respectively.1

The safer option mentioned above that most parents choose to get their kids into soccer topped the list with 6.2 injuries per 100 hours of training.

Unfortunately, out of unjustified fear, individuals write off any type of weight training so quickly.

While I still believe that children should participate in a wide variety of sports, this evidence shows that children and adults should by no means forego resistance training on this matter unless clearly indicated by their doctor.

Do you have any self-imposed restrictions?

One of the most important problems I face when training a new athlete or client is the limitations they put before our first meeting.

  • You may have heard that squatting is bad for your knees.
  • They refuse to lift something heavy because they believe it will hurt them, even though the data suggests otherwise.

My all-time favorite quote on this point is from Brett Contreras, who once said:

“If you think lifting weights is dangerous, try to be weak. It is dangerous to be weak. “-Board Contreras

As I digress, he makes a fantastic point. Past injuries, health issues, and paranoia are not an excuse to avoid weight training altogether.

Now, I need to anticipate that your doctors and health care providers always know the best path more than someone like me so please listen to them first.

The point I'm making is that if you have a fused spine and they tell you to never crouch again, it doesn't mean that you shouldn't crouch in any way. (Unless specifically directed by your doctor. Listen to them too, not me). It just means doing it in a smarter way.

Huge news flashIf at any point in your life you have to walk up and down from a chair or toilet, you can also learn how to do it correctly. The assumption that herniated discs and ligament ruptures are imminent when lifting modalities are performed is narrow-minded.

Everyone should be able to do this::

You should be able to perform any of these functions at any age with any type of resistance, especially if high athletic performance is the goal.

Barbell squats

Take the dumbbell squat as our example; It is undoubtedly the king of all exercises, but it is not always suitable for everyone. It is important to remember that we are loading this movement pattern to allow an athlete to make a specific adjustment in preparation for their sport.

If a variant does not match what it is physically capable of, find another path.

Here are three main variations.

1. The cup squat

Cup squat: As soon as an athlete can demonstrate the sound technique in the squat pattern with his body weight, he can quickly switch to the kettlebell or dumbbell cup squat.

Those who are reluctant to take axial loading due to a previous injury or are relatively inexperienced can benefit greatly from this movement, as the front loading forces one to maintain an upright posture.

2. The front squat

Front squat: If an athlete is demonstrating sound technique in the front squat and requires a greater load than the cup squat, another great variation of the squat is the front dumbbell squat. Similar to the cup squat, it forces an athlete to use proper core stability to make sure they are maintaining their posture.

3. The Zercher Squat

Zercher Squat: This squat variant is clearly underused. It serves as a great replacement or workaround for the front / rear squat variations when there is a wrist injury or the like.

Athletes who cannot physically grasp a bar often fall behind while exercising because they cannot perform any of the three big conventional movements:

  1. The back squat
  2. The deadlift
  3. The bench press

Adding the Zercher Squat to this problem can make a world of difference.

Age and Security

I've worked with clients well into their 70s, 80s, and even 90s who can lift more weight than they were when they were younger because of their striving to improve.

Athletes who come to me as freshmen in high school and can't squat properly with more than their body weight often end their senior year squatting twice as much.

With proper programming and a little discipline, significant profits can be made.

The earlier you incorporate training into your life, the better off they will be, especially if they are young and can learn skills quickly.

Most people wish they would have learned a foreign language as a child if it had become second nature quickly, but unfortunately it gets more difficult every year.

The same goes for exercise and training; When you learn to raise young and often incorporate healthy habits into your life that go well beyond athletic accomplishments.

When an athlete hears that they can take a pill that is guaranteed to improve their athletic performance while reducing the relative risk of injury, I can't think of anyone who wouldn't take that pill.

When it comes to weight training, they get this, but some still refuse to get involved.

I believe this is due to a serious lack of misinformation and guidance.

If you are a coach reading this you are helping your athletes understand the tremendous benefits of a good exercise program, and if you are an athlete reading this make sure you exercise. You will thank your coaches later.

References

1. Hamill, B. P., "Relative Safety in Weightlifting and Resistance Training." J Strength Cond Res, 1994, 8 (1), 53-57.

03 Aug
Blog

The Pros and Cons of Training to Failure

Lift Run Bang's Paul Carter specializes in hypertrophy and body composition. He trains professional bodybuilders and elite strength athletes and works with some of the most respected minds in a strength and body world.

Today's episode came from an exchange that I and Paul had about a contribution I made to training to failure. He disagreed with some of my statements. So I invited him to the show to explain his thoughts. Did we agree, agree, disagree, or did we just start calling each other names? You have to listen to find out.

01 Aug
Blog

The Pros and Cons of Training to Failure

Lift Run Bang's Paul Carter specializes in hypertrophy and body composition. He trains professional bodybuilders and elite strength athletes and works with some of the most respected minds in a strength and body world.

Today's episode came from an exchange that I and Paul had about a contribution I made to training to failure. He disagreed with some of my statements. So I invited him to the show to explain his thoughts. Did we agree, agree, disagree, or did we just start calling each other names? You have to listen to find out.

24 Jul
Blog

Training for Size, Training for Mass

Bryan Haycock is the creator of hypertrophy-specific training, HST for short. In this episode we delve deeply into:

  • Exactly what flows into HST, including what actually does muscle growth
  • The principles of programming for hypertrophy
  • The mistakes most athletes make when it comes to training for size
  • The misunderstood concept of strategic deconditioning and science prove it 20 years after the concepts behind HST were developed

If you liked this podcast and you cared about it, rate and rate it so that we can spread the word and motivate and inspire others to take their performance to the next level. More podcasts of this kind can be found on the Six Pack of Knowledge page.

Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the world's greatest hypertrophy experts. If you are interested in working with Tom or learning more about him, follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

22 Jul
Blog

Training for Size, Training for Mass

Bryan Haycock is the creator of hypertrophy-specific training, HST for short. In this episode we delve deeply into:

  • Exactly what flows into HST, including what actually does muscle growth
  • The principles of programming for hypertrophy
  • The mistakes most athletes make when it comes to training for size
  • The misunderstood concept of strategic deconditioning and science prove it 20 years after the concepts behind HST were developed

If you liked this podcast and you cared about it, rate and rate it so that we can spread the word and motivate and inspire others to take their performance to the next level. More podcasts of this kind can be found on the Six Pack of Knowledge page.

Your host Tom MacCormick is a personal trainer and online coach whose goal is to be the curator of the world's greatest hypertrophy experts. If you are interested in working with Tom or learning more about him, follow him on Instagram @tommaccormick or visit his website www.tommaccormick.com.

21 Jul
Blog

Power Up Your Training Inside and Outside the Gym

In addition to skipping warming up, gross strength can be the most neglected attribute in the gym. People often think that they don't have to train strength because they are not an athlete. They believe they don't have to dive basketball or fire the quarterback. However, you would be wrong.

What is power?

Force and acceleration determine the power, P = F x A.

Force is the pushing or pulling of the interaction of the object with another objecttlike gravity or the concentric phase of pushups.

Acceleration is the speed at which an object changes speed, e.g. For example, if you sprint to catch a bus or car that is driving from a dead stop.

The advantages

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  • Better cardiovascular function – Exercise encourages the heart to pump more blood with each pump and return to a resting heart rate faster after exercise.
  • Increased strength – Most strength exercises involve fast contractions that build and improve fast twitch muscle fibers.
  • Increased calorie burning – Using the large muscles of your arms and legs increases calorie expenditure during exercise and up to 24-48 hours later.
  • Better power absorption – Every time your feet touch the ground, the triple force comes back directly through your body. Training force prepares you better for this.

    • Other benefits include being a bad guy and being a great stress reliever. If you are having a bad day, throw a medicine ball into the wall instead of hitting a hole in the wall.

    Hopefully I have convinced you that training strength is not only important, but also fun. Now let's start.

    When do you train power?

    Or if you are training your upper body, a Med Ball Slam will wake up the quick twitches of your back. Do three sets of 8-12 reps.

    How many repetitions?

    When you train strength, you have to be as explosive as possible. The moment you lose pop, you stop exercising – you are training muscle endurance.

    For most people, this is somewhere between 4-12 reps or 10-20 seconds of effort.

    How much rest?

    Although you may feel recovered after around 30 seconds, it usually takes (for most people) between 60 and 180 seconds to fully recover to get the most out of your next power pack.

    However, play with your rest periods to find out what works for you.

    If you have never trained strength before?

    Don't you? That's a shame. It's usually better to have a strength base, but the movements here are the most basic part of the spectrum when it comes to power.

    And when you do it, you get stronger. It is a win-win situation.

    Upper body strength

    My power favorites are medicine ball throws. They are easy to do, very effective and fun. Most gyms have hidden them in a corner, unclean and unloved, but once you use them, you will never let them go.

    The following exercises are best performed on upper body days so that you can suppress your bumps and moves. However, they can be done at any time, because who should I tell you what to do?

    When doing these exercises, be sure to pull your arms through. This tracking helps bring the ball back to you, which allows for a smoother transition between repetitions and gives you a little more momentum.

    2. Lower body strength

    There is a variety of exercises to choose from. For the sake of simplicity The following exercises are relatively safe, easy to do, and provide an excellent introduction to overall physical strength.

    However, if you have knee / lower body problems, please let yourself be guided by pain and put your safety first.

    Program recommendations

    Coupling strength exercises to a superset before moving on to the central part of your workout is a great way to add strength to your routine.

    1A. Med Ball Slam: 8 reps

    1B. Jump squats: 6 repetitions

    Break 1 minute between training and 2 minutes between supersets.

    Repeat 1-2 times.

    Or you can combine a strength with a mobility exercise to train your strength and movement at the same time.

    1A. Jump Squat: 6 repetitions

    1B. Half kneeling hip flexor stretch: 30 seconds on each side

    Current density circuit

    For more performance, do eight repetitions of the following steps per minute. After doing eight reps, rest the rest of the minute before continuing on to the next exercise. Do 3-4 laps for a total of 15-20 minutes that will make you sweat and smile.

    1A. Med Ball Overhead Throws: 8 reps

    1B. Med Ball Chest Pass: 8 reps

    1C. Med ball spin rolls: 4 reps on both sides

    1D. Med Ball Slams: 8 reps

    1E. Squat jumps: 8 repetitions

    Or:

    1A. Incline Plyo Pushup: 8 reps

    1B. Squat jumps: 8 repetitions

    1C. One-handed Med Ball Slam: 4 repetitions on each side

    1D. Med Ball Overhead Throw: 8 reps

    1E. Rotational Med Ball Slam: 4 repetitions on each side

    Wrap up

    A small investment in electricity pays off enormously for you inside and outside the fitness room. And who knows? You can jump tall buildings with a single barrier that resembles another famous superhero.

    References

    1. McBride JM et al. The impact of heavy or light load squats on the development of strength, power and speed. J Strength Cond Res. 2002 Feb; 16 (1): 75-75. 82.

    20 Jul
    Blog

    Power Up Your Training Inside and Outside the Gym

    In addition to skipping warming up, gross strength can be the most neglected attribute in the gym. People often think that they don't have to train strength because they are not an athlete. They believe they don't have to dive basketball or fire the quarterback. However, you would be wrong.

    What is power?

    Force and acceleration determine the power, P = F x A.

    Force is the pushing or pulling of the interaction of the object with another objecttlike gravity or the concentric phase of pushups.

    Acceleration is the speed at which an object changes speed, e.g. For example, if you sprint to catch a bus or car that is driving from a dead stop.

    The advantages

    Other benefits include being a bad guy and being a great stress reliever. If you are having a bad day, throw a medicine ball into the wall instead of hitting a hole in the wall.

    Hopefully I have convinced you that training strength is not only important, but also fun. Now let's start.

    When do you train power?

    Or if you exercise the upper body, do a Med Ball Slam wakes up the quick twitches of your back. Do three sets of 8-12 reps.

    How many repetitions?

    When you train strength, you have to be as explosive as possible. The moment you lose pop, you stop exercising – you are training muscle endurance.

    For most people, this is somewhere between 4-12 reps or 10-20 seconds of effort.

    How much rest?

    Although you may feel recovered after around 30 seconds, it usually takes (for most people) between 60 and 180 seconds to fully recover to get the most out of your next power pack.

    However, play with your rest periods to find out what works for you.

    If you have never trained strength before?

    Don't you? That's a shame. It's usually better to have a strength base, but the movements here are the most basic part of the spectrum when it comes to power. And when you do it, you get stronger. It is a win-win situation.

    Upper body strength

    My power favorites are medicine ball throws. They are easy to do, very effective and fun. Most gyms have hidden them in a corner, unclean and unloved, but once you use them, you will never let them go.

    The following exercises are best performed on upper body days so that you can suppress your bumps and moves. However, they can be done at any time, because who should I tell you what to do?

    When doing these exercises, be sure to pull your arms through. This tracking helps bring the ball back to you, which allows for a smoother transition between repetitions and gives you a little more momentum.

    2. Lower body strength

    There is a variety of exercises to choose from. For the sake of simplicity The following exercises are relatively safe, easy to do, and provide an excellent introduction to overall physical strength.

    However, if you have knee / lower body problems, please let yourself be guided by pain and put your safety first.

    Program recommendations

    Coupling strength exercises to a superset before moving on to the central part of your workout is a great way to add strength to your routine.

    1A. Med Ball Slam: 8 reps

    1B. Jump squats: 6 repetitions

    Break 1 minute between training and 2 minutes between supersets.

    Repeat 1-2 times.

    Or you can combine a strength with a mobility exercise to train your strength and movement at the same time.

    1A. Jump Squat: 6 repetitions

    1B. Half kneeling hip flexor stretch: 30 seconds on each side

    Current density circuit

    For more performance, do eight repetitions of the following steps per minute. After doing eight reps, rest the rest of the minute before continuing on to the next exercise. Do 3-4 laps for a total of 15-20 minutes that will make you sweat and smile.

    1A. Med Ball Overhead Throws: 8 reps

    1B. Med Ball Chest Pass: 8 reps

    1C. Med ball spin rolls: 4 reps on both sides

    1D. Med Ball Slams: 8 reps

    1E. Squat jumps: 8 repetitions

    Or:

    1A. Incline Plyo Pushup: 8 reps

    1B. Squat jumps: 8 repetitions

    1C. One-handed Med Ball Slam: 4 repetitions on each side

    1D. Med Ball Overhead Throw: 8 reps

    1E. Rotational Med Ball Slam: 4 repetitions on each side

    Wrap up

    A small investment in electricity pays off enormously for you inside and outside the fitness room. And who knows? You can jump tall buildings with a single barrier that resembles another famous superhero.

    References

    1. McBride JM et al. The impact of heavy or light load squats on the development of strength, power and speed. J Strength Cond Res. 2002 Feb; 16 (1): 75-75. 82.

    19 Jun
    Blog

    The Symbiosis of Gyms and Online Training Post-Pandemic

    In the midst of the reopening growing pain, most beginners will continue to participate or fumble around buying or researching online programs.

    Personal trainers and / or coaches who are not sold in online coaching take note of this. This article will be a discussion of the win-win situation for the average gym user and online trainer.

    What is online coaching?

    At a time when the information superhighway is just a tap on the smartphone, jobs, including personal training, can be accessed online. However, this wealth of information comes at a price.

    This price is called the paradox of choice. The more information about training, nutrition, rehabilitation is available, the less accessible it is and the less screening takes place, which leads us into the era of online coaching.

    I start with what online coaching is not. It is not a random stranger with a CPT certificate that asks you for money and merely provides an unspecific, immeasurable, unreachable program and set of guidelines.

    In fact, it's not a fad diet in conjunction with bro-science training programs. It is a legitimate business model and a way to make progress.

    Selecting a trainer in certain circles defines exactly what this means. For example, an online bodybuilding coach will ask:

    The trainer should be:

    In Olympic weightlifting, trainers should have participated in this sport, received certification and successfully taught others.

    Trainers should be actively involved in their communitieswhether it's within an association or an online community, not Instagram.

    During the on-boarding process of online coaching, the coach then asks a number of questions to best meet the customer's needs. Programming should be a product of these questionnaires.

    After the onboarding process, follow-up calls, check-ins and personal meetings follow. This combination of expertise, support and customization creates a useful online coaching experience.

    Start online now?

    COVID-19 has caused the closure of most fitness facilities worldwide, and as such, most people have refrained from eating a clean and sensible diet and, in some cases, from overall activities.

    For those who have become passive and unmotivated, reopening the gym will not miraculously rejuvenate the glow of fitness. Instead, a schedule starts in her home to go back to the gym and continue a healthy lifestyle.

    At home there are great tools that you can discuss with your weighted workout trainer such as: B. gallons or sofas. Home cooking is also becoming increasingly important when restaurants are closed.

    It was not easier to learn how to count your macros, weigh foods, and understand nutrient levels. With a healthier plan, most dishes don't come from a can or box. They require spices, marinades and the cooking of raw materials. There is more time inside the house to spend with the family without worrying about the spread.

    After social distancing?

    Hybrid coaching. If a trainer stagnates and does not separate from pen and paper during this time, they are significantly disadvantaged. Zoom workouts, YouTube and seminars are becoming increasingly popular with young and old.

    Coaches now have more work to do. They have to be accessible outside of the gym or office, scalable to their customers and offer an obsessively excellent service or lose face to IG models.

    A face-to-face meeting may or may not be a reward, but should be as important as the online part, if not higher.

    Companies like Starting Strength and Renaissance Periodization have taken this to another level. They offer seminars and camps, both in person and online, and offer certifications for ordinary people to learn the technique and implement it at home in the kitchen or in the gym.

    Many customers and clients will not return to the fitness facilities immediately. With established guidelines, social distancing and cumbersome fitness etiquette are not too far away.

    Online coaching offers the opportunity to regain control Learn to become more even regardless of your fitness environment and don't seem to get far when you return.

    I hope this has been helpful and encourages you to regain control of your health and inspire you to support your local trainers. Lift with love, my friends.

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