FlexnFletch's Guide to Vitality and Fitness

Snack on foods that are high quality and packed with nutrients. This is a twist on a granola style bowl. With a few simple ingredients you can gather vitamins & minerals to fuel your energy needs.  1. Handful of Raw Pecans 2. Handful of Raw Walnuts 3. 1 TBS of Coconut Milk Cream 4. Handful of Blueberries 5. Real Salt *Increase quantities as needed. Use your favorite berry or mix in a variety  

  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 ...

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 ...

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...

Update: You still can't outrun a bad diet. Anyone looking to make an improvement in body composition should focus on the first food items you consume. The desired improvements will not occur overnight, but consistency will get you there. We've all been informed that a good breakfast is important to have a productive day. Yet, many of us have been misled with foods that can set us up to crash by noon. This crash results in a host of issues, like reaching for excessive caffeine or more unhealthy food choices. Charles Poliquin, the greatest strength coach of all time was known for his recommendation of the Meat & Nut Breakfast . I look forward to a ribeye cut, pistachios, and some raspberries to get my day going. Quality is important. I use Butcher Box for my grass-fed/finished beef. 

Q: Can I just work out more? A: Fitness and Vitality work hand and hand. We should follow a well-developed exercise program and eat high-quality food. You can't outwork a bad diet. Even if you're lean by the grace of good genetics you should still be fueling your body correctly. Doing more is good (sometimes). If you have an experienced coach and programmer you shouldn't have much left in the tank after finishing a workout. Athletes should be looking forward to recovery methods (post-workout nutrition, a wheelchair, elevators, naps, etc) after workouts, as they should be.

Q: What are five things you can check off each day to ensure that you are moving in the direction of optimal vitality? A: We can apply scientifically researched methods to a checklist to improve our health and fitness. Each day we need a checklist that we can aim to complete. This is an easy method to start a habit that favors a healthy lifestyle.  Did I sleep enough? Some people need 7-9 hours of sleep each night to feel recovered.  Did I eat a high-quality breakfast? Charles Poliquin has an excellent article on breakfast and how to maximize your productivity.  Meat & Nuts Did I exercise? Walk, lift, sprint, jump, swim, row, etc. just don't make excuses. Did I enjoy the community? You should have friends and relationships that make you happy. It's best for everyone to have a training partner or a group of like-minded individuals to support and encourage each other. This is why group training models work so well. Did I take time to disconnect, relax, and ref...

Consistency Q: Coach what is something I can easily do to ensure I will get the most out of a strength and conditioning program? A: Consistency.   Keep showing up and give your best effort every time. There are always circumstances and events that are unplanned that can get in the way (this is life). The most important thing is that as soon as you can, get right back on track! Don't beat yourself up because you got the flu, a flat tire, etc. This is not an excuse to go back to being lazy! Everyone is going to encounter a roadblock at some point. It's what you do after those moments that will allow you to continue to make GAINZ!

Go outside during the day and disconnect after sunset! Artificial light may be the cause of our nations' sleep epidemic (lack thereof). I've recently started using true dark glasses at sunset. You can also adjust the settings on an iPhone to avoid extra light stimulation. iPhone Device: Settings -general -accessibility -display accommodations -color filters -select grayscale Check out this article on Blue Light by Mark Sisson. Mark is an expert in all things health & nutrition. https://www.marksdailyapple.com/how-light-affects-our-sleep/

Basics Q: Coach, what would you recommend for someone looking to achieve All-American status in their sport? A:  Master the  Basics . Everyone has to build a foundation. I've found that teaching athletes the techniques of front squats, clean/snatch grip deadlifts, and high pulls will better prepare them for more complex movements.

Attitude You must change your Attitude anytime you are wishing to make a health change. If you find yourself drifting off course, find someone who will hold you accountable. For rapid fat loss consider sprint intervals over long-distance running. Sprint training will not compromise lean muscle mass and will increase metabolism. Try the sprints on a bike, rower, ski erg, or a track (warm up to avoid injuries). Dynamic Warm-Up  ⬅️ Click here AirDyne Bike 8-12 sets of:15 seconds sprints with 75 seconds of rest between each sprint.  *Increase total intervals as conditioning improves. 

    When I was a high school athlete, I knew little about the benefits of training the posterior chain. It wasn’t my fault that my first experience of weight training was a high school P.E. coach that said to do: 3 sets of 10 reps on the bench, curls, and triceps push-downs for every single workout, every time we lifted. For legs, we ran timed miles and used the leg press for calf raises while reclining in the seated position. Back then I didn’t question my coaches but honestly, they wouldn’t have had answers. Lucky for me, I only participated in this “closed-minded” form of strength training for roughly two years. For my junior year my school hired J-Rod to train the wrestlers, football players, and anyone else that would show up, he only cared about consistency!     I was one of the first athletes to train with this monster of a man. Our group of athletes was enlightened and change was good. The first workout was box squats. I have to admit I was thinking...