exercise tips

Training

A Brand New Offering from Coach Joey!

Conjugate: combining two or more parts to form a single bigger piece.

When it comes to lifting, I’m always striving to find new ways to combine different techniques (or conjugate them) to make unique, fun and of course most effective workouts for my clients.

I am offering a variation of the conjugate method to my clients already doing 2+ days a week. The complete program is 4 days per week. For those unable to commit to that, I have a 3 day version condensed as well.

Spring is here, Summer is coming, and I want to offer a different approach in getting strong and lean with more days/week. It’s time to up the anti and fast track your results. For those wanting to try it, you have to be able to commit at least 3 days a week and optimally 4 - and the program runs mid April through Mid July, perfect for getting you summer ready.

What is the conjugate program exactly? It is a Strength and Hypertrophy Program with dedicated days for each “function”. There are 4 days, alternating upper and lower body (2 lower, 2 upper per week or 1 upper, 1 lower and 1 longer full body day). Each day has a specific focus, which makes the conjugate different than other programs. One lower body day is all about hitting a 5 or 3 rep max of the squat or deadlift for that day (max effort lower), one upper body day tries to find your 5 or 3 rep max for the bench press (max effort upper body), etc. The other day(s) are rep(hypertrophy) work or dynamic effort days. On the other 2 days there is a dedicated day for high rep lower body work and a day dedicated to high rep upper body work. In layman’s terms, you alternate between days where you max out heavy lifting, and days with lighter way and higher reps.

Not only is this aimed towards getting you summer ready quickly, but I am offering this at a MASSIVE discount. Please reach out to me for more information on pricing, but let’s just say you’ll be getting even more workouts, for less money. It’s a win/win for all!

A couple of disclaimers: This is not for beginner (and tif that is you and you’re not ready yet for a more advanced program and that is totally fine). You also have to have an idea of basic movements in order to switch out different exercises weekly or monthly. Remember this is a huge discount for more days so there will be some more autonomy on your part if you (chose) to do it.

For the right people it will create a great growth and strength stimulus and also added bonus of burning lots of calories from added lifting days (and intensity).

Who’s ready to start cranking up the intensity at Jtab? Whoever wants to give it a go and can COMMIT to at least 3 days(better with 4), then let me know!  Stop by and see me at the gym, send me a DM on Facebook, or email jtabtraining@gmail.com for more information, pricing and to sign up!

Training

Hip Mobility

Today I’ve got a few different exercises and stretches for you to do to increase your hip mobility, loosen your hips, and set your self up for better squats in the future. Increasing your hip mobility can also help protect your lower back and relieve back pain, as well as increase athletic performance. Check them out below!

Training

Band Zercher Good Mornings

We’re back with another at home exercise this week. These Band Zercher Good Mornings are easy to do at home with minimal equipment (all you need is a band). Not only does the “zercher” part strengthen your core, but this movement also promotes lower back health and strength, glute and hamstring development, and upper back strength. Check it out!

Training

Glute March

Ready to really rock those glutes? Today we're bringing you the advanced Glute March. It's excellent for when you're ready to move past the standard glute exercises and on to something more challenging.

A few things to note, make sure to keep your hips high and your core tight to avoid using your lower back (not only will this cause stress on the area but you'll be working an area you don't want to!

Also, before lifting your leg up, makes sure you drive your other foot into the ground to really make sure you activate your backside.

Training

Don't Got Glutes? Glute Camp Will Help!

Struggling to get a set of glutes or wish to naturally “enhance” what you have already? Enter
Jtab’s Glute Camp! 3 Days a week on top of your normal workouts will get your glutes to
where you want them! Best part of it is they can all can be done at home with just a few simple
pieces of equipment!

After purchasing this program everything will be laid out for you and includes:

  • Complete weekly workouts included a different one for each day of the week,
  • An online tracking sheet to keep track of your progress and what day you're on,
  • Videos showing proper form so you can maximize your workouts, 
  • And a private FB group with Joey answering any questions glute related.
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3 extra days a week of dedicated glutes will really help focus on developing the glutes to not only look great but perform more optimally. This will make your squats, deadlifts and lunges better and you they will look better in jeans, bathing suites, dresses, khakis, yoga pants, and sweatpants even! Done right, training your glutes more often will ALSO ease or prevent back pain, knee pain and keep your hips more healthy. It is a WIN/WIN situation. Look better, perform better and feel better! Let’s do this glute thing!

The cost of the program is $25 per month. There is no long term commitment and each month a new workout will be created! Those that are local can save their spot by bringing payment direct to Joey at the gym. To register via PayPal Click Here!

Training

Can You?

Bodyweight… the near mention of it sends shivers down your spine for some (most) people. Many people aren’t happy with their body weight, or feel that it’s higher than it should be. Yet we carry our own bodyweight around all the time.  

In the strength and conditioning world there is an unofficial “goal” of being able to deadlift and carry your own bodyweight. Being able to do so, generally says good things about your health, strength and body. I have been training people for over 15 years and often work with clients to get them to a point where they can comfortably deadlift and carry (hold and walk with) their own bodyweight.  I have seen aches and pains go away, body composition improve, and confidence go up.

So, the question remains, can you lift and carry your own body weight? If the mere thought of having to pick up something up equal to your body weight seems impossible, it’s time to surprise yourself a little. Give me a call at 401.529.5089 or shoot an email to jtabtraining@gmail.com and let me help you build up your strength.

Training

Single Leg Squat AKA Skater Squat

Today on the blog we're featuring an amazing workout that is especially geared towards runners and athletes. The Single Leg Squat, also known as the Skater Squat, is an amazing exercise to work your hips, glutes, quads and ankles. Not only does it focus on stability and balance, but strength as well.

Stack pads on the ground and increase or decrease pads as needed to progress. You can also add weight by holding it out in front of you (like you were holding a steering wheel), just make sure your back foot stays elevated and doesn't touch the ground!

Training

Runner's Drill: Single Leg Balance

You all know that at Jtab we are all about strength training. Not only does building muscle burn more calories and fat over time, but it can also work as a great cardio that's less destructive on your knees, hips and ankles. However, for those that do enjoy running, it's important to include strength training to stay strong and reduce the risk of injury. Today on the blog, we have an exercise that is especially important to all you runners out there.

This single leg balance strengthening drill is an all in one workout that works ankle stability, as well as strength in your feet, glutes, abductors, quads and core. So all you runners out there, check out this video and get strong (er)!

Training

High Step Ups

While I was injured I had to get creative with exercises.  I couldn't do heavy traditional lifts so I increased intensity with range of motion with a high step up. This is a great exercise to stretch out the hips, increase range of motion and work your quads, glutes, hamstrings and calves. Make sure your knee starts above hips to create that deep squat feel.  You don't need heavy weights with this particular exercise, as the intensity is the range of motion.   

Training

Flashback Friday: Back Sequence

Today we're bringing back an oldie but a goodie - a full back sequence designed to work your shoulders and back for posture, toning and tightening. While it may be rainy and cold today, don't let this weather fool you. Tank top season is around the corner and there's no better way to take advantage of that than by working your upper back.

In addition, these back exercises will help strengthen your posture which may have taken a hit from a long winter of sitting at a desk or huddled on the couch. Enjoy!


Today's move of the week is all about bringing sexy back. It's tank top season and it's all about making sure your back and shoulders look strong and sexy in them. The three moves in today's sequence work your upper back, focusing your posture by toning and tightening.

Tips to Keep in Mind:

- Lay flat on your stomach
- Squeeze between your shoulder blades
- Keep your core tight

Training

Jtab’s Best Exercises for Volleyball Players

Last week we went over why volleyball players should not only be lifting, but be lifting some heavy weights (progressively).  Today we want to cover some of the more beneficial lifts to increase your vertical (‘cause what volleyball player doesn’t want to jump higher?) and get a stronger swing.  I am going to give you my top 5 weight exercises for volleyball.  

1. Trap Bar Deadlifts- probably the best overall bang for your buck this lift is perfect increasing your vertical.  It teaches you that great starting position to “create” your blocking vertical.  It also decreases lower back strain by utilizing the higher handles and neutral handle position.  This is your main lift for strength, so it makes sense to do these with heavy weights for low reps most of the time. Once in awhile pepper (see what I did there?) in some lighter weight for high reps to get that crazy hamstring/glute pump!  

 
 

2. Bulgarian or Rear Foot Elevated Split Squats - This is the best quad builder for increasing your vertical, plus it’s really safe for those that want to avoid spinal loading (by not having a bar on your shoulders).  It also incorporates a single leg training which will help strengthen each leg individually, leading to less imbalance.  We know as volleyball players your dominant leg (the one opposite your hitting arm) gets taxed more from the approach take-off.  Strengthening your legs individually will lessen your chance of injuries that occur from a one-sided dominant sport.  Since this is your main “quad” exercise it should be done with medium weight for lower reps.  On occasion you can switch it up and do high rep sets to really burn those quads and glutes!  

 
 

3. One arm Push Press- Keeping with the single side work from #2, this is an upper body focused single arm overhead press.  Again, most volleyball players are one side dominant, leading to imbalances and injuries.  Work each arm individually so you can’t cheat with your dominant arm (like you may do using a barbell).  These can be done with high/medium weight and low/medium reps.  

 
 

4. Face Pulls- Volleyball players are front side dominant and need to build lots of strength posteriorly to stay balanced.  Face pulls are one of the best for strengthening the back of the shoulders and upper back.  These can be done using a pulley/cable machine, TRX suspension straps, or with bands.  High reps work great for this exercise.  Done religiously they will keep those shoulders healthy for years of great swinging!  

 
 

5. One Arm DB Rows- The old/new adage of strength coaches is “more pulling than pushing” so we are including another “pull”, the One Arm Row.  This is one of the most classic exercises and is also great for volleyball players to strengthen that posterior.  Coupled with face pulls you hit all the angles needed for strengthening the back of your shoulders.  These can be done for heavy/low reps or light/high reps but make sure only one of pulling exercise is used for heavy/low reps to build a good base of strength.  When wanting to switch it it up, it's best to use these for heavy/low reps and face pulls after for light/high reps.  

 
 

Training

Volleyball and Lifting = Pair made for the stars

I’m a volleyball player. I’m also a Certified Strength Coach(CSCS) and I like to lift heavy weights.  There is still a stigma in the volleyball community that these two activities don't normally go together.  I’m here today to talk about how they can co-exist and help volleyball players get to the next level in their play. 

I started lifting weights seriously in college, while playing for a top level College Club Team (Volleyball is still growing in the NCAA space).  Proper weight lifting helped me be able to compete with the taller, stronger players around the country I had to go up against.  

The game of volleyball is an explosive game.  It requires big jumps to block, an aggressive approach to attack and quick reactions in the back court on defense.  Strength training happens to train your body and muscles in the same manner.  Strength is defined by “the maximal force that a muscle or muscle group can generate at a specified velocity”* .  Power is defined as “time rate of doing work”*.  By this conclusion, explosive movements on the volleyball court are generated by increasing power.  Power comes from strength and the stronger you are the more powerful you are.  By strength training, this translates to a higher blocking jump, higher approach and an even quicker “push-off” to go get a ball on defense.  The ability to generate power in a fast motion is what people refer to as “quickness”.  

Now, how does strength training really transfer to the court?  Let’s take a squat - one of the first exercise people think of when they think of training for volleyball (I’d argue it’s the deadlift that gets you higher off the ground but that’s another article topic).  Getting stronger through a Goblet Dumbbell Squat (see the video below) will teach your body to transform power to be used on the court. 

 

The heavier the dumbbell, the more your body has to create drive downward into the ground to finish the squat motion.  The stronger you get, the more “power” you can push down into the ground to lift your body (plus the dumbbell) up to the end position.  This new “power” drive can now translate into a higher vertical jump and, even more importantly, a more efficient jump.  You will be able to jump more times without tiring due to your increase in strength.  Strength is what makes you able to last and keep jumping as high during the 3rd, 4th, 5th sets, not “cardio” or conditioning.  

The next volleyball and strength blog will focus on the best bang for your buck exercises to increase your vertical.           

* Essentials of Strength Training and Conditioning

Training

Jtab Tip: Stop the Pain From Shoveling

Shoveled lots this weekend? Well, we're guessing you used the same side and hand to do it, right?  And now you're feeling the effects today? Well that oblique is overworked and need to re-fire the other side oblique. Hold a heavy Dumbbell, Kettlebell , or whatever you have in the house house on same side that you shoveled with to get the other side firing up. Check out the video below to learn more!

Training

New Year Fat Loss Workout

Welcome back and Happy New Year! Right now we know everybody is focused on getting back in shape after the holiday season. If you did overindulge a little don't worry! Today we've got an at home, full body, fat burning workout designed to help you get your metabolism going. These moves can be done at home, without any weights, so no excuses! Get up and get moving, to start rocking your body in 2017.

Do this entire circut 3 times with 10 reps for each move.

Training

Jtab December Challenge - Glutes and Core

Just because it's the holiday season, doesn't mean you should let yourself go. In between the holiday eating and parties, jump on into our December challenge to keep your muscles firing and burning calories all month long. First, check out the video below to learn the proper form, then be sure to visit our Facebook page each day for a new challenge. Everybody get out there and get going!

Training

Move of The Week: Deadlift Warmup

Whether you've been working out for years, or are just starting, today's move is a great refresher for technique. It utilizes a foam roller, which can be found at almost every gym or gym store. It's inexpensive and has a million uses so it may even be worth grabbing one for yourself at home. This warmup move helps you focus in your glutes, lats and core to ensure you're body is working how it needs to for deadlifts. Deadlifts, or single leg deadlifts, are often a move that is performed wrong which can lead to injuries. However, when performed right, deadlifts are an excellent exercise as they work more muscles than any other exercise in one shot, including upper back, lats, and legs. 

Check out video below to help get your body in proper form the next time you lift!

Training

No Equipment Warm Up and Full Body Exercise

We're back this week and we have a series of exercises that yet again don't involve any equipment. All you need is a bench, or chair or other flat surface off the ground. 

We begin with a warm up designed to stretch out your hips and upper body all while getting them ready to work. Following the warm up is a series of pushups (a classic but always good), regular squats (again sometimes the traditional moves are the best), scalp pushups (to really work those shoulders), and split squat (get ready for screaming quads). 

Between our blog last week and this week you should now have a set of exercises to get your heartrate up and your muscles pumping all without using any gym equipment. Now, there really is no excuse to get up and get going!

Training

No Equipment Leg Circuit

One of those people that simply loves fall? Getting outdoors as often as you can to enjoy the last legs of the beautiful weather? Today we've got a leg circuit that you can do in the backyard, park, open field or wherever you have a little bit of room.  It starts with a few good stretches to get you loose and ready to go. Then that's followed up with a circuit of squat jumps, reverse lunges, squats, side lunges and the finished with glute bridges. 

Not only will you be working your glutes, inner and outer thighs and quads for some great legs, but you'll be jacking up your heart rate for fat burn and cardio.

Training

Move of the Week: Bi's and Tri's with Only 5lb Weights

Almost everyone has a set of light weights at home (and if you don't you can get them super cheap at a variety of places like Marshall's of 5 Below). We often think of those super light weights as great for working our shoulders with something like a fly or an overhead press. As you build up those muscles pushing large weights over your head may not be accessible so you start with the lower weight. However, when it comes to doing classic moves like Bicep or Tricep curls we immediately think that 5lb weights aren't going to do us any good unless we stand there and do 30 or 40 reps (and ain't nobody got time for that). 

Well, we're here to show you that you can get a super burn by making just a few small adjustments. Now you can work those bi's and tri's without going out to buy a whole new set of weights.

Training

Move of the Week: Full Body Exercise Ball Workout

Even though it's after Labor Day, summer is not over! With temperatures in the 80's this week, chances are you're still going to be wearing those shorts, tank tops and dresses, which means you have to keep all those parts looking good! Today we're featuring 2 exercises you can do on a ball that will work your entire body.

The first is called a Reverse Hyper and focuses on your glutes and hamstrings. Remember to keep your core tight and squeeze your glutes at the top for maximum impact.

The second is called "Stir The Pot" and is not only excellent for your entire core but will get your shoulders firing and looking great in those tank tops.