Josh’s Secret Program

Easter is coming up so I thought I’d give you all an easter egg! Lot’s of people ask me what my personal training program looks like, so I’m going to give it to you!

Cleaning 125kg from blocks @ 67kg BW

When Diets Become Destructive

Written by Deirdre

Along with exercise, diets are vital to losing weight and/or getting fit. I’m no dietician but that’s a bit of a given. However, there’s a fine line that separates healthy dieting and intake restriction. Crossing that line doesn’t seem like a big deal at first but eventually it will lead to unhealthier, or what I like to call self-destructive, habits.

Back Squat Challenge

For those of you higher level athletes, I’ve got a challenge for you.

The Bodyweight Back Squat Challenge.

Rules:

1. You load the bar to your bodyweight.
2. You have 5 minutes to rep out as many as you can.
3. Time Starts when you un-rack the bar.
4. You MUST go past parallel or it doesnt count.
5. You can rerack the bar but the time doesn’t stop.
6. Don’t puke.

5 Reasons You Aren’t Seeing Results

Day in and day out people work their butts off trying to get the results they want. At first you see the results, but then after a while the results come slower and it takes longer for you to see the same effect. Here are 5 reasons that might be the cause of your plateau.

1. Inconsistency.

To get results, you have to keep stay consistent to a training program. Yes it’s tough to do the same thing over and over again, but sometimes it’s necessary. Now I’m not saying you have to do the same workout time in and time out, you can change it up from time to time, but the important part is that you challenge yourself. Now if you have trouble getting started on a plan,

Getting better at the “beautiful game”

By: Nathan Thomas Hoang

           The World Cup is months away and soccer fever is in full swing. The weather this time of the year is ideal for playing soccer, so let’s talk about simple exercises to improve strength and flexibility in order to get an edge above the competition.

• First and foremost, make sure you do these exercises with attentiveness and caution.
  • Also, I cannot stress the importance of stretching before doing any sort of physical activity. It may seem obvious, but you’d be surprised how many athletes underestimate the importance of stretching.

March Athlete of the Month: Nick

Congratulations, Nick, for becoming Bringas Athletics’ March Athlete of the month! Here is his story:

My name is Nick Passanisi from the San Francisco Peninsula, in my past I played football and to this day I continue to stay active by playing basketball, lifting, and pick up games. Recently I was introduced to the correct form of olympic lifting, as what I had been doing previously needed improvement. About a year and a half ago I sustained a back injury.

A Struggle Free (4 day) Program

There a tons and tons of programs out there that you can pick up from the internet work pretty well. And most of them probably have the basic bodybuilding spit: Monday: Chest & triceps. Tuesday: Back and biceps. Wednesday: Shoulders. etc. Why not change things up a bit?

Summer is coming up and we want to get the most out of our workouts to show off the hard work we’ve done. This program is meant to maximize your gains by using a lot of compound movements to stimulate multiple muscle groups at the same time. This program can be scaled to whatever difficulty you need it to be in order get you the results you want: Build muscle and lose fat.

Athletic Yoga

It’s no lie that we all train hard to perform our best. Enduring long hours of practice and strength training to achieve our goals. But maybe, its time to utilize the softer side of training: Yoga.

Yoga has a many health benefits to athletes and the general population. The National Center of Complimentary and Alternative Medicine indicate those who practice yoga, both athletes and non-athletes, experienced a lower heart rate level, increased oxygen intake, and increased flexibility and strength.

Sprinting for Results

Bolt 100m 2012 Olympics

It’s no mystery everyone wants to have an amazing body that they can show off at any time. So lots of times, we focus on trying to decrease our body fat levels through cardio. That’s why you see so many people jogging on the treadmill or biking for hours on end. Although long duration of low intensity cardiovascular exercises will get you results ,they tend to get boring and repetitive to the point we want to give up. So what should we do? Why not get off the “human hamster-wheels” go outside and do some sprints! Not only will you break through the monotony of your current cardio routine, but you’ll burn fat, build muscle and the best part is you can do it anywhere!

The Power Snatch

The Power Snatch is a variation of a full snatch (a.k.a. squat snatch) that limits lower body movement. This exercise is commonly used by weightlifters to help develop power and strengthen a portion of the pull during the snatch. Not only does it build upper back strength, but also an athletes external rotators. It proves to be vital for many athletes to learn this movement as it also helps develop vertical jump.

Much like the snatch, the power snatch can be executed in various positions: floor, below knee, above knee, or hip.

Here is a video of a power snatch from the floor coupled with a snatch from above knee. You will see the difference in catch heights. The power snatch is caught higher and a snatch is caught in the squat position.