Personal & Athletic Training in St. John's, Newfoundland

Archive for the ‘Strength Training’ Category

5 Olympic-Lifting Variations for Runners

5 Olympic-Lifting Variations for Runners

Traditionally, explosive weightlifting has been reserved for sprinters, but distance runners can also benefit from including these power-producing exercises in their strength and conditioning program. In addition to traditional strength training and plyometric exercises, the Olympic lifts and their variations can help runners improve their potential for performance.   The Science   Power is the ..read more..

Power Play: A High Intensity Dumbbell-Bodyweight Circuit

Power Play: A High Intensity Dumbbell-Bodyweight Circuit

Below is a guest post from Lift Weights Faster author Jen Sinkler. Also, always consult with your physician or fitness professional before attempting high intensity workouts or unfamiliar exercises. Enjoy! ### All variations of the clean and the snatch are a blast to coach. The moment of dawning realization in someone’s eyes when you explain ..read more..

3 Tips to Improve Your Squat

3 Tips to Improve Your Squat

My friend and colleague, Jordan Syatt, from Syatt Fitness has posted three videos to help you with your squat. I’ve been asked a lot lately about bar position and what to think about when the weight gets heavy, so these videos couldn’t have come at a better time. Enjoy! 1. Should you go high or ..read more..

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Top 6 Articles of 2013

Top 6 Articles of 2013

Well, I did not blog or write as much this year as I did in 2012 a) because I spent most of my time writing my master’s thesis and b) because I started personal training full time (since being in school) in June. But I did reach a few really awesome milestones though. I passed ..read more..

3 Lunge Variations Most Runners Don’t Do

3 Lunge Variations Most Runners Don’t Do

Everyone knows how to do a basic lunge; these three variations take it to the next level. For the most part, running takes place in what’s called the sagittal plane — think forward and back. However, there is a lot more going on than catches the eye. A tremendous amount of stability and control has ..read more..

Top 5 Reasons You’re Not Seeing Results in the Gym

Top 5 Reasons You’re Not Seeing Results in the Gym

Below is a guest blog post from a good friend of mine and fellow colleague, Chad Landers. After over 20 years in the personal training business, I’ve come to realize that many people still have problems achieving their personal fitness goals. While this is good for my business, the vast majority of people will be ..read more..

3 Exercises You Probably Haven’t Tried Yet

3 Exercises You Probably Haven’t Tried Yet

Lately, I’ve been playing around with and incorporating a few different exercises into my workouts. I’m all about increasing the challenge and effectiveness of each exercise I do and here are 3 exercise variations I’ve been enjoying (getting killed by) lately. Kneeling Banded Hip Thrust with Single Arm Kettlebell Press   The hip thrust is ..read more..

Top 5 Tips for Being a Fit Mom

Top 5 Tips for Being a Fit Mom

This is a guest post from my friend Tiffany Lee Gaston – she is a National Figure Competitor, freelance writer, Paleo chef, wife and mother of three children, based out of Arizona. She is an advocate for health and fitness and aims to help inspire and educate others along their journey and I truly admire ..read more..

5 Tips on Getting a Badass Physique

5 Tips on Getting a Badass Physique

*this post first appeared on my friend Travis Stoetzel’s blog. I normally get asked how to build muscle and burn fat; rightfully so, as most dudes I see training in community gyms don’t have a clue. Most guys want a rippin’ 6-pack, cannon-ball delts and to be stronger than their old man but are all ..read more..

10 Ways You’re Sabotaging Your Workouts

10 Ways You’re Sabotaging Your Workouts

Long-term success in the gym isn’t difficult to achieve if you follow standard, tried and true training principles and couple it with adequate dedication, consistency, and recovery. However, if you look around any gym, you’ll see tons of guys looking exactly the same as they did last year. A lack of results or stalled progress ..read more..

5x5x5: High Frequency Training for more Strength

5x5x5: High Frequency Training for more Strength

It’s time for a new program. I like to change my program every once and awhile, but I make sure I give the program enough of a chance to see how my body reacts and adapts. If I like the program, I’ll stick with it for a few more phases (usually 4-8 weeks). I’ve been ..read more..

Non-traditional Method of Building Strength

Non-traditional Method of Building Strength

Depending on where you workout, some of the more modern, up to date gyms (no, not with fancy machines and cardio equipment with TVs) might have more options for you with regards to resistance training. In addition to traditional barbells, dumbbells and medicine balls, other pieces of equipment are available to help you in your ..read more..

Tips for an Injury Free Season

Tips for an Injury Free Season

Make sure to check out my feature injury prevention article in the February issue of Runner’s World magazine. This is my debut in Runner’s World and I’m super proud to share this with you. For videos of the exercises/drills, check out this LINK. Run Strong. -Jon      

10 Ways to Build Strength Without Size

10 Ways to Build Strength Without Size

Believe it or not, not every athlete wants to build massive muscles. Think about wrestlers, MMA fighters, gymnists or athletes who use their own body weight as their primary resistance, they need the strength, but the additional bulk can be a hindering than helpful. What’s important to consider is that strength is not solely a ..read more..

3 Injury Prevention Tips for Runners

3 Injury Prevention Tips for Runners

What runner doesn’t hate getting injured? Knee pain, heel pain or even low back pain can put a damper on any runner’s training. Usually though, the site of pain is not the source of the injury. Think about it like this. You have a door rubbing in a door frame on the handle side (opposite the ..read more..

A Foundation of Strength

A Foundation of Strength

Being a strong runner takes more than just logging in the miles every week. It takes hours of dedication doing the supplemental work, which usually involves massage and chiropractic appointments; self massage (self myofascial release) and trigger pointing; various exercises to strengthen the feet, hips, core, and legs; stretching sessions and maybe some yoga; and ..read more..

Deadlifts, Core Training & Bacon with Tony Gentilcore

Deadlifts, Core Training & Bacon with Tony Gentilcore

Well, when I first heard word that Tony Gentilcore was going to let me interview him for my blog, I thought it was going to be all about bacon. I was half right ;) Before we get started, Tony sent me this video of him wearing a JKConditioning Dragon Tee while pulling an easy 500-lbs. ..read more..

Triple Threat Tri-sets

Triple Threat Tri-sets

*This is a guest post by Travis Stoetzel from www.travisstoetzel.com and www.theforgedathlete.com. Travis uses hardcore aggressive methods to build lean muscular physiques in his Omaha, NE gym called The Forged Athlete Gym. His training principles are in line with mine so I thought it would be cool to get this beast of a man to write a guest ..read more..

Bootcamps and Strength Training

Bootcamps and Strength Training

If boot camp is your only strength training…..you don’t have any strength training. — Functional FitnessVA (@funcfitVA) April 2, 2012 I came across this Tweet back in April (hence the date!). I sat there and thunk about it for a bit. I don’t think it’s correct to generalize boot camps as not effective strength training. ..read more..

Strength and Explosive Training help Recreational Runners

Strength and Explosive Training help Recreational Runners

A brand new study in the European Journal of Applied Physiology looked at the neuromuscular adaptations during combined strength and endurance training in endurance runners (Taipale, Mikkola, Vesterinen, Nummela & Hakkinen, 2012). This study is out of the University of Jyvaskyla in Finland. This study compared the effects of 1) mixed maximal strength training & ..read more..

Body Image – Sprinters vs Runners

Body Image – Sprinters vs Runners

I’m tired of biting my tongue. I’ve seen pictures like this pop up everywhere on the internet and honestly, I find it quite offensive. Here you have a wickedly lean and built sprinter/football running back compared to a frail distance runner, in this case, marathon-great Ryan Hall (and of course they choose the least flattering ..read more..

30 Years 30 Health & Fitness Tips Part III

30 Years 30 Health & Fitness Tips Part III

Here’s part III of my 30 Years 30 Health and Fitness Tips. Disclaimer: I am not a nutritionist or dietician. I do not provide meal plans or claim to be a nutrition expert. I only make recommendations on what foods to eat or avoid based on past experience and my education.

4 Weightlifting Techniques to Master

4 Weightlifting Techniques to Master

Most trainees like to think they’re killing it in the gym, but many are not as effective as they could be. One major component that determines your success is how you execute each rep. Exercise technique is also a big factor that can influence your injury risk, but most important, it will determine if all ..read more..