3/29 ” Yeah Man!!!! HOORAHH!!!”
3/29 Lets start this lovely week off right… get right back on that horse…
(40/20) a) clean & press a dumbell (switching arms ea. rep)
b) Lateral plank
* follow this up with a wicked 30/60/90 0f:
jump rope/squat/trx muscle up
finish it off with a rev bench crunch/ ab wheel combo @ 3 sets of 15-20 reps ea.
Is Lifting Weights For Youth Athletes Dangerous?
March 30, 2010 by optc
Filed under OPTC Updates, sports training
When it comes to lifting weights and the youth athlete, a huge red flag usually goes up. It is believed to big a BIG NO! It is said that lifting weights is potentially dangerous to the growth plates for these youngsters.
Well I hate to break it to you, but as long as the appropriate considerations are taken into account, the above statement is completely inaccurate. A matter of fact, following and executing a proper resistance training program will lead to improved sports performance, increased bone strength, increased muscular strength, increased muscular endurance, increased coordination, and most importantly a decreased injury rate for the youth athlete. Believe it or not, the demands of some of the most common sports children participate in today, place a lot more strain, wear and tear on kids than a properly executed resistance training program.
3/26 ” TGIF”
3/26 ” TGIF”
- sliding rev. lunge
- inv row with barbell ( parallel to the ground)
– front + side raise
-inch worm pushup
-single arm Kb highpull
Guest Blog Craig Ballantyne, CSCS, MS; Why Cardio Doesn’t Work for Fat Loss
March 29, 2010 by optc
Filed under Fat loss training, OPTC Updates
Guest Blog Craig Ballantyne, CSCS, MS; Why Cardio Doesn’t Work for Fat Loss
So, I’ve been emailing and talking with fellow trainers and gym owners about why the general population is still drawn to doing old school steady state cardio as their primary means of fat loss…
Over the past 5+ years industry leaders like myself and Top trainers like; Alwyn Cosgrove, Michael Boyle, and Craig Ballantyne have all paved the way providing great articles and reasearch backed by scientific studies, as well as proving better methods of fat loss.
When going over this stuff an old article quickly came to mind by Craig Ballantyne (author/contributor for Mens Health).
And instead of me trying to re-write it or summarize, I got his permission to re-print it here…
Enjoy
Why Cardio Doesn’t Work for Fat Loss
Stop Waisting Your Money On Supplements That Don’t Work
March 26, 2010 by optc
Filed under Fat loss training, OPTC Updates, sports training
Stop Waisting Your Money On Supplements That Don’t Work
Let’s face it – Most Supplements simply don’t work!!!! Or do they?
The Gorilla Strength Project
March 25, 2010 by optc
Filed under Gorilla Strength Project, OPTC Updates, sports training
Coming Soon!
More details to come
3/ 25 ” I love Buffets”
3/ 25 ” I love Buffets” * management note.. in no way shape or form do we condone loving buffets but damn they are tempting*
20/10 tabata ( 4 prs. of excercises done back to back for 4 min’s ea.)
A) croc drag/Sa swing
B)Flr press/rolling tri
c)power stepup/Sq+jump
d) rev bench crunch/ jackknife pushup
3/24 ” BAM!!!POW!!SNAP…”
3/24
today we’ll hit (2) 3 excercise 15 min. ckts completing as many rounds through in 15 min’s
A) Pushup position SA Row x8/Squatx 8/ 1/2 turkish getup x8
B) SA PB Bench press x8/ walking OH lunge/Russian twistx8
3/22 OfX w/o ” You want me to do what, you must be crazy!!!”
Anyone who's done this knows what this means ahhaha
3/ 22 ” You want me to do what, you must be crazy!!!”
Prowler Flu ( which means running a ladder with the prowler)
-push 5yds and back 5yds + 5 burpbees
- push 10 yds and back 10yds+ 5 burpbees
- so on until you reach 25 yds down and back
* every time you come back down do 5 burpbees*
If you dare when you go up a ladder you must go back down, so do the longest to the shortest…have fun
Speed, Agility, & Quickness: OPTIMAL STYLE
March 25, 2010 by optc
Filed under OPTC Updates, sports training
Speed, Agility, & Quickness: OPTIMAL STYLE
It is obvious that most sports are not performed in a straight ahead manner. An athlete’s ability to change directions and move laterally with out losing a step is the difference from being average and exceptional! During our program we put an extra emphasis on developing lateral speed and quick changes of direction, as well as ensuring you will never be caught from behind.
here are some cool clips of our speed & agility training in action…
