The onion circuit

Why is it called the "onion circuit"? Because it can make grown men cry.

Here it is:

heavy sledge hammer hits

sled drags backwards and forwards 100 ft

farmers walk 100 ft

yours in strength

Trevor Jaffe

Protein

The International Society of Sports Nutrition issued a position stand on protein and exercise. Based on on a large body of research, they concluded:

• exercise increases the daily protein requirement.
• increased protein intake, when part of a balanced diet, does not impair kidney function.
• protein supplements are helpful for supplying daily needs.
• consuming protein before and after training promotes recovery, boosts immunity and increases lean body mass
• specific amino acids supplements, such as branched-chain amino acids and leucine, may improve performance and recovery.
• and finally active people should consume a minimum of 1.4gm to 2gm of protein per kilograms of body weight.

So if you weigh 130lbs divide your weight by 2.2 to get your weight in kilos. (59.1) then multiply by 1.4 and 2 and we get 83gm to 118gm.

Exercise of the week 9/6/08

In the first installment of "Exercise of the week", I'm going to teach you the plate pullover and press. T he pullover and press is an old school exercise with many variations. Using a weight plate in stead of a barbell or dumbbell allows for more range of motion and less discomfort on your wrists and elbows. To begin lay down on a flat bench with a weight plate held out at arms length. Slowly lower the plate to a comfortable level behind your head. Do not over stretch, follow a natural range of motion. Bring the plate all the way up, then lower to your chest and press.

At Ultimate Fitness and Conditioning we use this as both a warm up and a strengthening exercise depending on the clients strength level. Here is a video of me using it as a finisher to my upper body workout.

Hardcore Cardio

Do you hate treadmills and stationary bikes? I don't blame you, spending a half hour on them and going nowhere doesn't thrill me either. Go to the amazon search feature on this blog and look for sledge hammers. there a great way to strengthen your core, back and arms all while challenging your cardio. Start with an 8lbs hammer, when you can do a minute straight at full power move up to the 12lbs hammer. There are many exercises that can be done with sledge hammers but to start we will stick swinging. Always master basics first. Her is a video of olympian Adler Volmar getting ready for the Judo U.S Open.

What are you waiting for? Get to work!