Pragmatic Performance

Tempo Running into Bodyweight Circuit General Physical Preparedness Increase capillary density Increase aerobic enzyme ... Grease the groove 1 - 4 sets of: 4 x 50 meters @ 75% - 85% into 40 meter Recovery Walk .. 100 meter Recovery Walk into 10 Hand Release Push Ups 15 Air Squats .. Success leaves clues: 98% modified their food intake. 94% increased their physical activity. 78% ate breakfast everyday. 75% weighed themselves regularly. 62% watch less than 10 hours of per week. Whenever you’re ready to take your or your child’s athletic performance to the next level, here are a couple of ways that I can help: 1 Schedule an appointment. 2 Allow us to create a customized plan. 3 Let’s execute the plan together. #temporunning #aerobic #bodyweightworkout #bodyweightexercises #menshealth #womenshealth #teenhealth #sports See more

Macronutrients vs. Micronutrients Damon McCune, ABD, MS, RDN, LD Let’s agree on a few details before we venture any further. There are many different paths to the same destination, and the best diet, the best exercise, the best training regimen, etc is the one that you will follow. Whatever diet you choose needs to be simple, sensible and sustainable. ... Six out of seven people will successfully lose weight, however 95% of those success stories will ultimately gain that weight back. Success leaves clues: * 98% modified their food intake. * 94% increased their physical activity. * 78% ate breakfast everyday. * 75% weighed themselves regularly. * 62% watch less than 10 hours of per week. Whenever you’re ready to take your or your child’s athletic performance to the next level, here are a couple of ways that I can help: 1 Schedule an appointment. 2 Allow us to create a customized plan. 3 Let’s execute the plan together. The compliance is the science. #verticaldiet #recipes #simple #sensible #sustainable #performance #pillars See more

WHY DO WE LIKE PENDLAY ROWS? Two Reasons: 1 They kill the stretch reflex in the pull. The dead stop on the ground prevents you from harnessing momentum and taking advantage of any other athletic reflex qualities. It helps teach acceleration from a dead stop in a position that may be one of the most compromising to producing force. Huge carryover in combative sports* -... 2 We can see how someone’s scapula moves under load at a different angle. The biggest indicator long term for the shoulder health in combative or hand fighting sports is their scapular function. If the athlete is able to manipulate this in all ranges, we like their chances of staying healthy. METABOLIC CONDITIONING 3-4 Rounds: 6 Pendlay Rows @ bodyweight 30 calorie Assault Bike @ ~80% effort 6 Toes to Bar 30 Wall Balls @ 20/14lbs REST 1:30 in between each round. Whenever you’re ready to take your athletic performance to the next level, here are a couple of ways that I can help: 1 Schedule an appointment. 2 Allow us to create a customized plan. 3 Let’s execute the plan together. #pendlayrows #strength #sports #training #weightlifting #conditioning #challengeyourparadigm See more

HOW MUCH UPPER BODY STRENGTH DO I NEED? Our training, generally, needs to be specific to our sport, our position in that sport and how in fact we play that position as an athlete. One great player may play the position entirely different than another equally great player. This is where the coach must know the athlete, the sport, and the position pre requisites. Capped Hypertrophy Clusters ..... 7 Seated Dumbbell Power Cleans .. Build to a heavy 3-5 technical repetition max, leaving at-least 2 repetitions in reserve. - 8 4:00 Timed Set (as many repetitions as possible) with approximately 65% of the weight used during your top set. Your goal should be between 30 and 40 repetitions. Once you have surpassed this repetition goal you have earned the right to add more weight. - 9 Back Supported Dumbbell Curls (not shown), 4:00 Timed Set (as many repetitions as possible) with a weight you’re comfortable moving for 12 repetitions with near perfect form. - Straight Bar Spider Curls (not shown), 4:00 Timed Set (as many repetitions as possible) with a weight you’re comfortable moving for 12 repetitions with near perfect form. All said and done this workout, as cited, will take no longer than 45 minutes. Now this may be excessive volume for some, depending on your current state of readiness and your respective lifestyle factors. Adjust accordingly. For those of you that would like to give the aerobic arm day a shot .. Please, post your scores, times, and weights used to the comment section below to help us improve our programming daily to best serve the community. Thank you, in advance, for your time and consideration concerning these matters. We truly appreciate all of you.l Whenever you’re ready to take your athletic performance to the next level, here are a couple of ways that I can help: 1 Schedule an appointment. 2 Allow us to create a customized plan. 3 Let’s execute the plan together.