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Split Squat Jump

Intended for:
This will increase hip power and stride length.


● Start in a lunge position.
● Jump straight into the air in return to the original position.
● Repeat without pausing.
● The knee closest to the ground should never touch the ground.
● Your hands are either placed on either side of your head or may be used in Unison to
drive upward with each jump.
● Repeat for the other leg.


Medicine-Ball Upper-Body Shuffles


The goal is to improve the athletes power and their quickness in the athletes upper-body.

Performing Exercise:

1. You want to start in the position of a push up.( Your body needs to be straight with one hand on the medicine ball and your shoulders parallel to the floor.

2. Then you will need to fall into a push up and explode off the ball laterally with your hands you want to your body to pass over the ball and your opposite hand will land on the ball.

3.Now remeber your feet will remain about hip width apart and your abdominal need to stay tight throughout the exercise

Want to Squat the right way?


The squat is a very technical lift. It requires great overall strength for the whole body. With proper form you can greatly enhance your Physical Fitness levels and help develop a better foundation of your athletic endeavors. Would you like to learn how to do it right here is a free course which is made by me https://www.udemy.com/learning-the-proper-way-in-performing-the-squat/#/

Keg Hockey Lunge



Type of Exercise:

Lower body multijoints

Muscles Used:

Gluteus Maximus, Quadriceps, Hamstrings, Hip abductors, Hip adductors


intermediate , Have experience with dumbbells before doing this.

Starting position:

Place the keg on there back as in performing barbell squats.

Performing the exercise:

Take an exaggerated stride with right leg, stepping forward so that the right foot is 14 to 16 in. wider than the right shoulder and then lower the body so that the right knee is behind the toes on the right foot and the left leg is bent with the left knee just off the floor. From that bottom position, stride forward in one continuous movement with the left leg and take an exaggerated stride with the left leg, as described above; the right leg is bent and the right knee is just off the floor. It is important to keep the back arched during the entire the entire performance of this exercise.

Tire Flip


Type of Exercise:

It’s a total body weight exercise

Muscles Involved:

Gluteus maximus, Hamstrings,Quadriceps, Soleus, Gastrocnemius, Trapezius,Deltoids

Starting position:

Place your feet about shoulder width apart. Keeping your back arched , sit back at the hips ( don’t allow your knees to move past your toes). Place all of your weight on your heels when starting to lift the tire.Grab the tire with an underhand grip on the tire. Hands need to be at least shoulder width apart. Have your legs lift the tire so that the hands are raised to a mid shin position. The arms should be fully extended, back arched and feet are flat on the floor.

Finishing the Lift:

Using a jump action, explode up through the legs and flip the tire onto its side, remembering to keep the back arched through the entire movement. After you have done this continue with the several reps required.




Who is getting bullied? Carbs are!


2263846414_3ca22c2704_bIt’s funny when looking at diet fads because it seems they like to pick on some foods. We see some say “no gluten” or “no carbohydrates,” something you are going without. Our bodies are really complex  with many needs. Knowing these needs is crucial in staying healthy. There are many people who are allergic to certain foods and have to go without. If you are like my father-in-law, who is allergic to fruits, its hard for him to put his overall diet together.Since he is allergic, does it mean his body doesn’t need the vitamins and minerals from that source of food? Our body has very specific needs to be healthy.

Carbohydrates get bullied alot with false claims. One of the biggest misconceptions is that carbs make a person put weight on. No, it doesn’t. Excessive calories put weight on the body. When we over consume on food with a sedentary life, we have too many calories for what energy expenditure the body is in need of.

Why being bullied?

So why do people feel that carbohydrates are bad? It’s because of two things. Either having a hidden agenda or the lack of education on nutrition. Now, I have said this many times in different ways, our bodies are complex. They have many needs to stay healthy. Does this mean we have to over indulge on some products and forget others? No. I’m saying that to get anything out of a diet we need to look at our energy expenditure and be really honest with ourselves on what is getting placed  into our body.

Carbohydrates are the main energy resource for the body and should be a large percentage of our diet. If we don’t include carbs, we are depriving our muscles of important energy resources. When we start to deprive our body of carbohydrates, our body will be stimulated negatively. It becomes stimulated negatively because your body will have to go through an extensive manipulation of protein to generate the lack of nutrients for the body.

Not to side track, but protein is only for repair and rebuilding the body up. It is not intended to be an energy source. When we lack carbohydrates, we are depriving our bodies of necessary nutrition. When the body is deprived of carbohydrates, the proteins (for repair and rebuilding the body), we have digested will then that be used for glycogen. This process is longer because your liver is where the body has to convert proteins into glycogen. Now you are lacking the protein for repairing of the body. Once we start this cycle you can see that your body will be scrounging for the right nutrients. Also, when this starts you can see a vicious cycle your body will be fighting.

What is the plan ?

If you feel you are lacking the proper nutrients or feel there is just not enough time to get the right nutrients in each day. You need to do a better evaluation on what your activities are, when you are eating, and the nutritional value of that food. When making choices you need to have a plan. With a good plan, there will come better habits. With better habits the carbohydrates will not be bullied.

Once we realize that being overweight is not the carbohydrates problem, but the overall calories we consume, along with our overall physical activity, we can put a better plan together to increase our overall health. With an increase in being healthy comes all the benefits, from extra energy, proper digestion, and an overall feeling of peace.

Trap Bar Deadlift

What is the Trap Bar Deadlift?

This exercise is a supplement to the real deadlift. There is a special bar that allows you to be in a more ideal position of pulling the bar from the ground to the top.The deadlift helps in increasing leg strength and an overall body exercise.

Trap Bar Deadlift

Trap Bar Deadlift

How to Perform the Trap Bar Deadlift

  1. For this exercise load a trap bar, also known as a hex bar, to an right weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
  2. Lower your hips, look forward with your head and keep your chest up.
  3. Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
  4. At the completion of the movement, lower the weight back to the ground under control.

Was the Little Engine Right ? Mental Strength For Athletes

Athletic Focus

Where is our focus

The little engine who could, how many of us are like him? I have come out of a six-year retirement after having success as a world champion powerlifter. It was not easy. I’m older and I feel like I’m falling apart, but I have a goal at 165 lbs total 1800 lbs.  My squat is right around 625, my bench is around 425, and my deadlift is 550. Are these good lifts? Yes. Should I just stay content with this total because it isn’t 1800 lbs? Or should I say, ” I will get my goal no matter what?” The focus of an athlete is key to being successful.


I have trained many athletes and have noticed two types of athletes. The one group, I would be in, “I think I can” and the other group, “if it is too hard, then I am not cut out to do it.” I listen to a lot of athletes while they talk to me, most times it is easy to tell which group each athlete is in or what type of athlete they are. All of us have choices on if we will be great at something or just being content. What do we treasure? Are we willing to push back the pain, do the hard work, and when it starts being hard, say “I can do more.”

I live in Utah and I have trained some clients for the Spartan Beast. One of these clients came in overweight and said that he wants to reach certain goals. I went ahead and developed a training program for him. We started at a pre-condition stage, hard, but I could have made it really hard. It was funny, he started off with huge goals, but very obtainable. When it started to get hard, he had a choice, keep going or quit. What goes through your head?

I’m not too surprised that he didn’t stick with it. He had many factors counting against him. Being overweight, High Body Fat, Family, and Work. Life is great and very hard. We have so many choices laying in front of us. My good friends, that are powerlifters, some are like this client. When it is hard I will do something else or be like Scott. Scott is # 1 all time in the bench press at 220 lb weight class in single ply gear. Scott and I trained at the same time and got married two months apart from each other. We have had kids around the same time. What makes him different is his focus he will never miss a workout. I asked him about a year ago, if he ever missed a workout, simple answer, no.

You can look at many factors and have an excuse for why I didn’t get this goal for this reason or what not. Where is the focus of the person? Is he strong enough to push through the obstacles or is life getting in the way and helping out his excuse? If we really want our goals, then we will find a way to overcome these obstacles.

For this client, it wasn’t his goals, he had good goals. Did he think much on how to focus on the goal at hand? Was he going to allow outside sources dictate what was going to happen to him?  When looking at goals and being in the moment, how do we respond? Stay focused on the goal at hand, like the little engine that could or say OH NO this is too hard I will find something else to try? We all have our choices but having and maintaining a focus will allow one to have more success.


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