FlexnFletch's Guide to Vitality and Fitness

  WHAT IS THE BEST PROGRAM?       It could be the one that you are doing (beginners). It could be the one you have not done (intermediate). In terms of the best program, I believe the best program is the one that addresses weaknesses and limiting factors. Lower traps, external rotators, neck, low back, GPP, poor mobility, ankle dorsiflexion, hamstrings, VMO, triceps, grip, glutes, etc.       HAVE YOU DONE YOUR PROGRAMS?       Are you familiar with the feeling of performing the superset you have subscribed? Have you made a circuit (AKA Giant set) and do the exercise selected fit the outcome you are seeking? Are you trying to bring up strength in the bench press but not addressing the imbalances in the back and shoulders? As a rule of thumb, I like to program 2-3 pulls for every push with upper body. Can you have a conversation with an athlete and relate to the feeling they get with a 4-0-1-0 tempo back squat?     CAN A BEGINNER EXCEL WITH YOUR EXERCISE SELECTIONS?       Compound lifts a

12 Sit-Ups 500 Meter Echo Bike 5 Min AMRAP  *Transition immediately into next AMRAP* 15 Second Chin Above Bar Hold 10 Push-Ups 200 Meter TrueForm 5 Min AMRAP  *Transition immediately into next AMRAP* 10 Jumping Lunges, Alternating 5 ea. 500 Meter Assault Bike 20 Double-Unders 5 Min AMRAP  Rest 2 minutes & Repeat. Total length of Workout: 32 minutes Shoutout Marcus Filly Challenge yourself by completing the intervals at the same speed/time. This is a challenge for the powerful athletes that "come out hot." Perform a test round 5-10 minutes before starting the workout to establish your interval splits. 

 200 Meter TrueForm 40 Double-Unders 10 Push-Ups Rest 45 seconds 5 Rounds Rest 2-3 minutes! 500 Meter Assault Bike 10 Bodyweight Lunges (5 ea.) 10 Toes to Bar Rest 45 seconds 5 Rounds Shoutout Marcus Filly Challenge yourself by completing the intervals at the same speed/time. This is a challenge for the powerful athletes that "come out hot." Perform a test round 5-10 minutes before starting the workout to establish your interval splits. 

 

4 Squat Techniques for Athletic Performance: Listed in Progression       1.  Split Squat . Split Squats are number 1 because they can be used to correct structural imbalances. Sports inherently cause athletes to develop structural imbalances from repetitive movements. Simply put, one side is stronger than the other, or ratios between antagonist muscle groups can be skewed. Implementing split squats in a general preparation phase can improve discrepancies between opposing muscle groups. When done correctly, a split squat is a challenging exercise that can be regressed to a point where any person can perform it and enjoy the benefits. This is relevant because as a strength coach, my responsibility is to enhance the physical attributes of my athletes. Split Squats can be executed in two fashions. The Poliquin (Coach Charles R. Poliquin) Split Squat places a greater emphasis on the VMO. In this version, the quadriceps  are responsible for  most of the work. The knee goes forward and

Q: How do I get abs?         A: This is a question I get constantly. Unfortunately, as a society, we are misled by "fad routines and diets" that claim to give people abs with no effort or change in lifestyle. As far as abs go, bro-science holds true with these two categories.       Category 1:  Good genes .... Thanks , mom & dad. You can eat whatever you want. Drink whatever you want and still be lean and mean. Cold ones and pizza three nights a week and you still wake up shredded. Lucky you, not so lucky you if you continue this type of lifestyle as you age.       Category 2:  You must EAT CLEAN and Workout 2-10 times a week to get lean and sport the fully defined  Rectus Abdominis.        There is not a secret exercise or program that will get you there any faster. However, there are exercises you can do that are far superior for improvements in body composition. Adding in compound movements like chin-ups, deadlifts, squats, and presses are more beneficial than is