The Truth about Abs

The Brutal Truth about Abs Why do so few people have visible abs, much less a six pack? Isn’t that one of the most coveted things for anyone trying to get “beach body ready” Aren’t we working hard enough for them? Have you ever seen the cast of survivor after just a few weeks into …

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Massage and Athletic Performance

Massage and Performance Recovery[1] A Meta-Analysis from Sports Medicine, 2016      Post-exercise massage is frequently touted as a recovery and recuperation aid by many athletes and coaches. However, the evidence for this claim is scarce. I REALLY want this claim to be true for I frequently engage in a weekly deep-tissue massage. It feels …

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Front Squats: A Primer

A Primer To One Of The Most Underutilized Leg Exercises Conventional wisdom is that the back squat is the king of all strength and mass building exercise. Or is it the deadlift? Certainly both movements should be included in your programming for active engagement of a huge portion of your body in movements that translate …

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DTS: The need for principles of fitness

The Dynamorphic Training System (DTS): My own return to first principles “It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” -Socrates Principles form the basis of how you think and how you move. As with all the sciences, human anatomy and movement, physiology …

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Sled Sprint Training to maximize your speed and acceleration

Sled Sprint Training Resisted Sled Sprint Training to Improve Sprint Performance: A Systematic Review; Petrakos G, Morin J, Egan B. Sports Med. 2016;46:381-400 There are few worthwhile sports that do not involve some form of sprinting. Our bodies were made to run and sprinting is a VERY effective form of exercise to challenge your body’s aerobic …

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The Handstand Party Trick: Part One

Party Tricks! What’s your favorite?      Every gym rat or fitness fanatic has that one thing they have practiced on and perfected, that they typically perform to generate an emotional response from an individual(s) around them. The desired emotion is usually “shock & awe”, and depending on the second parties’ gender, is hopefully followed …

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Elevation Training Mask Executive Summary

Executive Summary Elevation Training Mask 2.0 Sixty Day Experiment I believe that it is safe to say without sounding pretentious that over the years, much like technology, we have made significant strides in our knowledge of human performance due to some innovative people, training programs, and fitness products. In May of 2003 the first CrossFit …

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Overtraining and UnderResting

Overtraining and Under Resting – Why you’re stronger after a week on vacation     Let me introduce Rich Schreckengaust, MD to you.  He and I were Dive buddies in Navy Dive School.  We both served as Diving Medical Officers with Navy EOD/Special Operations.  When I went off to residency he shifted over to become …

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Elevation Training Mask: Week 8!!!

DAY 52 Key Factors: Mask:                          Elevation @ 9,000 Training:                    Nancy (15:23) Time of Training:      1436 Average HR:               150 bpm Max HR:                      169 bpm Additional Factors: Shoe:                           8 Cush/0 Drop Hours of Sleep:          5 hrs Supplementation:     1 scoop MP Assault (Pre-workout) Addition Training:     00:22:55 Strength Training Total kcal:                   492 kcal burned Comments:   Another CrossFit classic …

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High Intensity Interval Training: Foundations

High Intensity Interval Training: Background and Foundations      In the 1930’s the idea of alternating periods of high intensity training with lower intensity training was first codified as “Fartlek” training or “speed play” by Gosta Holmer in Sweden.[1] I remember that this was a big part of physical training in the early 90’s even, …

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