Sled Sprint Training to maximize your speed and acceleration

Sled Sprint Training Resisted Sled Sprint Training to Improve Sprint Performance: A Systematic Review; Petrakos G, Morin J, Egan B. Sports Med. 2016;46:381-400 There are few worthwhile sports that do not involve some form of sprinting. Our bodies were made to run and sprinting is a VERY effective form of exercise to challenge your body’s aerobic …

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DTS Basic Principle 3

The Dynamorphic Training System (DTS):  A return for first principles Basic Principle 3: Intensity and Meal Frequency      The 3rd training principle is exercise intensity.  In classic strength and conditioning training, the intensity of a resistance training exercise set is described as the % of a 1 rep max.  Thus, if I Bench Press …

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Massage and Athletic Performance

Massage and Performance Recovery[1] A Meta-Analysis from Sports Medicine, 2016      Post-exercise massage is frequently touted as a recovery and recuperation aid by many athletes and coaches. However, the evidence for this claim is scarce. I REALLY want this claim to be true for I frequently engage in a weekly deep-tissue massage. It feels …

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The Handstand Party Trick: Part One

Party Tricks! What’s your favorite?      Every gym rat or fitness fanatic has that one thing they have practiced on and perfected, that they typically perform to generate an emotional response from an individual(s) around them. The desired emotion is usually “shock & awe”, and depending on the second parties’ gender, is hopefully followed …

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Navy SEAL Fitness: Block Periodized Training

BLOCK-PERIODIZED TRAINING IMPROVES PHYSIOLOGICAL AND TACTICALLY RELEVANT PERFORMANCE IN NAVAL SPECIAL WARFARE OPERATORS Abt JP, Oliver JM, Nagai T, et al.  JSCR 2016;30(1):39-52. A review of the latest Tactical Strength and Conditioning Program from the Journal of Strength and Conditioning Research If you’re willing to workout 6 days a week AND be in ultimate fighting …

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Dire Wolf CrossFit Part 3: Nine Fundamental Lifts

Exercise Anatomy and Physiology and the NINE Foundational Movements (+ something for abs) Part One     Part Two       In this third and final part of summarizing the CrossFit Level 1 Trainer Manual (for the solo practitioner), what I am calling Dire Wolf CrossFit since there is already a “Lone Wolf CrossFit” Box …

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The Truth about Abs

The Brutal Truth about Abs Why do so few people have visible abs, much less a six pack? Isn’t that one of the most coveted things for anyone trying to get “beach body ready” Aren’t we working hard enough for them? Have you ever seen the cast of survivor after just a few weeks into …

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Dire Wolf CrossFit-Part 2: Defining Fitness

Dire Wolf CrossFit: Part TWO Read Part ONE Here Defining Health and Fitness      As a physician, I’ve long recognized that western medicine has been focused for too long on preventing illness and treating disease rather than promoting fitness, and better yet, obtaining an optimally functioning body. Recognizing that the attempt to avoid a …

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Elevation Training Mask Executive Summary

Executive Summary Elevation Training Mask 2.0 Sixty Day Experiment I believe that it is safe to say without sounding pretentious that over the years, much like technology, we have made significant strides in our knowledge of human performance due to some innovative people, training programs, and fitness products. In May of 2003 the first CrossFit …

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Dire Wolf CrossFit-Part One: Fundamentals

CrossFit for the Lone Wolf Practitioner Have you ever wanted to try CrossFit but either you didn’t have a local “Box” (what the CF crowd calls their type of gym) or just didn’t have the time or money to spend? Many any of us in this situation have been doing CrossFitesque training for decades – …

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