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.
High School athletes usually fly by their seat when it comes to nutrition. And yes, while most of them are getting enough nutrition here in the USA to avoid being malnourished, a better nutrition “plan” will take their game to the next level. Want to perform even better on game day? Want to have "good nutrition" instead of just "good enough nutrition"? Don’t worry, Sports Nutrition Coach Joey, CSNC, CSCS has your back! Let’s dig into a better nutrition strategy for a game day.
That big game day starts first thing in the morning, before you leave for school! Athletes need good carbohydrates and good protein sources first thing in the morning. Carbs and protein in the morning give your body glucose to fuel your brain for school and performance on the field later in the day. With steady levels of “fuel”, your body will maintain homeostasis, which means that all systems of your body will be working together correctly. Just some examples of this combination are: PB&J Sandwich, a protein smoothie with some fruit in it, overnight oats (made the night before and put in fridge from simple ingredients oats, fruit, “milk”, protein powder, nuts), hardboiled eggs and fruit, or low sugar and high protein yogurt with fruit on the side. And don't forget a large glass of water! Hydration in the morning is very important!
Lunch is more of the same, with some with good quality sources of carbohydrates and protein (and some good fats also). This can be; a bigger sandwich with a piece of fruit, or a salad with chicken or eggs on it with a piece of fruit. If you are lucky to have a hot school lunch, try to grab chicken, potatoes, and some fruit! Again, keep glucose running through your body so it can use it for fuel, your body’s most preferred fuel source!
Before the big game or practice we usually need another feeding or “snack”. This can be (depending on how much time before your game or practice) dried fruit and nuts, protein bar (get the ok by Coach Joey on these as most are just candy bars in disguise), beef/turkey jerky with some fruit, packed peanut butter sandwich with some fruit. Again, lots of liquid in the form of water, or milk. For some of the older athletes that already drink coffee, and since many go to the local coffee shops in between school and games, bring a scoop of protein powder and mix it into your coffee with a piece or two of fruit on the side. This is a great way to get your caffeine fix with some quality protein and carbs (not just carbs and sugar!).
With these nutritional strategies you'll know you (or your athlete) will perform at your best! Don’t forget after the game or practice you need nutrition to help recover for the next day’s practice or game also!
Joey Taraborelli, CSCS, CSNC
I was prompted to write my “story” after a phone call from a mother of 2 High School/College aged kids that might start training with me. She was explaining to me that one of her sons was intimidated by the weight room because he was naturally really thin. This of course has kept him thin and self-conscious (whether you are small or larger, body issues can effect everyone and their motivation to get into the gym). As someone who struggled with the same feelings when I was younger, I thought about telling my story many other times throughout the years I've been in business. Sometimes it helps for people to know where you come from to know where you are going and why you are doing what you are.
So here's my story, and it's the same story many, many, really skinny kids/teenagers have.
Ever since I could remember I was the “skinny, scrawny, weak” one on my sports team, and in my grade. This was amplified even more because I was one of the older kids in my grade due to my late birthday. I played all the major sports back when I was growing up (except football, for obvious reasons). I always had good athletic potential on all my teams, but one thing was holding back from being a better athlete was my size and lack of natural strength. I wasn’t gifted with the best genes for size and strength (thanks to my parents haha).
Not one day would go by without one of my teammates making fun of me for being really weak and scrawny. At times it got to me, yet I often brushed it off as “what can I do about it”. Many times I was down, mad and angry about it. I remember before going to baseball practice during Middle School days, I would go on the small portable rowing machine we had at the house to try to get my muscles bigger and “working”. Looking back, I think I was trying to pump up my muscles so I didn’t feel so scrawny. During that same time, I often went down and used some of my Dad’s plastic weight set to do some lifting because I was fed up being made fun of.
It was here that I really began my weight lifting journey. My Dad showed me some basics and then I was hooked. I can remember being angry while lifting and trying not to give up at my tiny muscles. Just like a heavier person not seeing the results they think they should be, it is easy to give up and “accept” the fact your body is just not going to be how you want it. Although I did not get “jacked” down in the basement, it started a lifelong love for lifting weights. While it started more as a reaction to being made fun of, it eventually grew into a consistent practice and lifestyle.
Even with the little lifting now and then down in the basement, and all the sports I played throughout my middle school and HS days, I still left HS about 135lbs soaking wet. With little self confidence, I entered college and took my lifting a little more seriously each and every year. I learned from some of the older guys I lifted with (baseball and basketball team players and 1 jacked volleyball teammate haha) and also through research of whatever I could get my hands on. Through hard work and consistency, I left college feeling pretty comfortable lifting, training people (that’s another story for another blog soon), and really cementing my passion of working out and also helping people to workout. It all started in my basement with my Dad’s old York weight set and turned into my calling. Another reason to eternally be thankful for my Dad and all he gave to me and taught me.
Though I’m usually a steady 178-186 lbs of decently muscular frame, I tend to revert back to my old lack of self confidence days once in a while. Sometimes we forget to see where we’ve come from and all the progress we have made along the way. Don’t look back too long, but revel in your small and large accomplishments with your health and nutrition (better choices as you age hopefully)! I am currently rehabbing from a nasty injury to my arm setting me back months, but I know that just like I did all those years ago, I will once again overcome life’s struggles and HULK SMASH roadblocks!
Last week we went over the top dogs? (or as Coach Joey would say the Hulk Smash ones), Tier 1. Today we're bringing you the next set, Tier 2. These are to further your health and longevity (it is cold and flu season after all) and some help with recovery from training. Tier 3 will be mostly all about training help (people that train hard need more quality nutrition than people that sit on a couch all day) so keep an eye out!
Tier 2: The Next Big Ones
- Ashwagandha: Hormonal and anti-stress help. This works bifold as a hormone optimizer (this will be a big theme for Tier 2) and also it’s man function as an anti-stress relief(it’s a adaptogen herb, gives you a calming sensation). https://examine.com/supplements/ashwagandha/
- Tumeric (Curcumin): A spice that has tons of health benefits besides giving Indian food a great taste. The main benefits reportedly are for anti-inflammation and works well with people with arthritis (that’s a large portion of the population nowadays). https://examine.com/supplements/curcumin/
- Zinc and Magnesium: You may have heard about taking zinc at onset of your cold, but it has many other benefits, including optimizing hormones (especially if deficient and you lose zinc through sweating). I usually take this as a combo with Magnesium at night to help get into a deep sleep and for better Testosterone levels(ZMA). Magnesium helps with blood pressure, reduces glucose tolerance and causes neural excitation. https://examine.com/supplements/magnesium/ https://examine.com/supplements/zinc/
- Vitamin C: Vitamin C is capable of being both an antioxidant and pro-oxidant, depending on what the body needs. Yes it also helps with colds when you load it up (multi-vitamins don't traditionally supply enough Vitamin C so look for it on it's own). https://examine.com/supplements/vitamin-c/
Being in the health and fitness area for more than 15 years I’ve come to research and study many different nutritional needs of a healthy body. There’s always going to be different people and different companies telling you that their supplement is the most important. Well I’m here to help you sort through the mess and have come up with my list of the most important and the best bang for your bucks aids to help keep you healthy. Tier 1 is what I consider my most important for general well being. Tier 2 will be ones I believe are still very important but not as important as Tier 1. Tier 3 list will be mostly sports supplements to further your fitness gains. Today we’re starting with Tier 1 nutritional aids and will be giving more information on Tier 2 and 3 in future blogs.
Tier 1: For Overall Better Health
- Fish Oil- anti-inflammatory, pro-joint help. Do I have to tell you how inflamed most of our bodies are nowadays with high stress/toxins everywhere/bad diets? I know we all can agree we need some help in the inflammation department, and Fish Oil(Algal Oil if vegan/Krill Oil if super sensitive to mercury) seems to fit the bill. Systemic inflammation feeds other pathologies such as psoriasis, fatigue, joint point and many other negative symptoms. One of the major contributors to inflammation is omega-6 to omega-3 ratio intake and Fish Oil will help you regulate that..
- Greens Powder- Those few of you that truly eats 5 servings of greens a day can ignore this, but for the other 99.99% of the population this should be a staple also. It isn’t rocket science that adding greens to your diet will help with a plethora of ailments, health issues, and just make you healthier in general. Problem is most of us do not get the required amount to make a difference. Organic greens powder will step in and fulfill the requirement and keep you running on premium gasoline. Get your greens in! https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/americans-come-up-short-on-fruit-and-vegetables/bgp-20147073
- Vitamin D- “Just go in the sun” they say. It’s been proven that anything more that SPF 8 will block out the important Vitamin D from the sun’s UV rays (and we all know how important sunscreen is, especially for those with light skin). In addition, most foods high in Vitamin D are foods that are not eaten in a normal diet (Fatty Fish, Beef Liver as examples). As you can see, many people are getting way below their recommended daily allowance of Vitamin D, especially us in the Northern Hemisphere away from good sun most of the year. Few reasons why you need Vitamin D? It is great in assisting with sleep help, hormonal help and bone help. https://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods
- Probiotic- Gut health is a hot topic and deserves to be. Many leading Dr’s know, and believe, that your health starts and ends in your gut. If your gut health and flora are not happy and balanced, then we are not healthy. And with the advent of “take antibiotics for EVERYTHING” this makes it even more important now than ever before as antibiotics kill the good bacteria in your gut, along with the bad. Few reasons they are good for you and needed: eczema and skin conditions, urinary/vaginal health, allergy/cold help, help after/during taking antibiotics(when needed). https://www.webmd.com/digestive-disorders/what-are-probiotics#1
Value is defined as “estimate the monetary worth of (something)”. This leads me into one of the questions I get all the time. “Why should I spend money on personal training”? Well - that’s a question you won’t even have to ask once you see the “value” of it.
This about what you “value” and spend money on all the time. You pay an accountant to handle your finances. You pay a store for clothing instead of making them yourself. You pay an electrician, plumber or carpenter to come fix something in your house when you break. We are willing to spend money on these things because not only does it save us time, we know that it will be done right.
So when it comes to our body’s, why are we so willing to cut corners? We only get one body, so why aren’t we willing to invest in ways to take care of it? Whether it’s paying more for higher quality food, or investing in personal training, placing “value” in your health is one of the most important things you can do.
At Jtab Training I teach clients how to lift and exercise properly under their current abilities. What is the benefit of this? You are getting a better workout, in less time, and with fewer injuries. The words I hear a lot are, “I would be lifting improperly or wasting my time at the gym if I weren’t training with you”.
I started my small personal training studio business because I felt I could add a lot of “value” to client’s fitness routines. In many cases, and especially when it comes to your health, choosing to invest in the right way of doing things ends up saving you time and money, as well as helps you reach your goals faster and more efficiently.
I’m all for a crazy heavy weight training workout but sometimes you just can’t get to the gym but want to get a great workout in. You will be hard pressed to find a better home based leg exercise than the split squat.
Here my client Charlotte demonstrates a slightly advanced version for people that have the mobility and strength. It is called the Front Foot Elevated Split Squat. This exercise fries your quads and glutes and gives you a great stretch in your hips. If you can not do this variation you can simply omit the box(step) in front and have your front foot on the ground. Give it a try and get those legs cranking! Start out with low reps but once you mastered your form pump those reps upwards to 15-20 each leg! Do a few sets of high rep split squats once or twice a week and you will notice your legs becoming stronger and leaner!
Day NOW! So I started my Purium 10 Day Transformation a day early (today) because I could not wait to get going! As I write this I have already had 10 Super Aminos (vegan legume based aminos) which is about the same protein as a big steak and 12 ounces of water. I noted in my Instagram post I hate drinking lots of water in the morning. Isn’t that the epitomy of health, Coach? Maybe yes, maybe no, but I’m on board now (yes, even Joey sometimes struggles with doing what is healthy). This starts my week with tons of greens and superfoods, which means I'm kicking off the week feeling healthy and energized. No catch phrases with Purium, just good old organic holistic nutrition.
Why am I doing this again? To recap, over the winter plethora of skin issues (I've always had skin issues actually but they flared up much worse over the winter). I am also doing this because it is time to get ripped. I just finished a strength block where my only goal was to lift more weight and I accomplished that. And finally, I am turning 40 this October and going in full charge with a healthy and in shape body to crush my 40’s! Now it’s time to look better, clear up those skin issues and rock this next decade. I currently weigh between 185-186ish and hoping to get under 180 with some more definition. Is it vain? Maybe, but don't we all want to look better while getting healthier?
I'm telling you all this so you can follow my journey on this EASY path with Purium and me. Who knows, you might want to start your own path real soon!
Remember Purium is all natural and organic superfoods that help you live a healthier life. Purium makes it real easy to get all your nutrients in during your busy day(s). Contact me at email@example.com or message me on my Instagram or Facebook for more details. Stay tuned over the next 10 days as I update you on my progress and you walk with me on this journey.
I am getting ready to embark on a 7-10 Day transformation with organic nutrition from Purium - and I want you to join me! Don't go it alone. I will be ready to coach and work with 6 people that want to start a transformation alongside me! I am planning on starting Wednesday the 23th of August, just in time to be done for Labor Day Weekend if you choose 7 Days.
People ask why Purium? Well in my humble opinion it is the best organic nutrition that is convenient and easy to use. Sure, cooking organic meals every few hours is ideal, but who has time for that? Even stay-at-home moms, or people working from home, usually do not have that kind of time. Purium allows you to be on “the go” and still get the best of the best nutrition in your cells - fitting in much easier into our busy schedules.
While the cleanse lasts 7 or 10 days, the "transformation" is really what happens to your body in the days, weeks and months following it. It will help make you crave good, non processed nutrition (instead of those late night chip cravings) during the 10 days. After it you will want to continue down the non-processed, mostly organic path. Your taste buds will change by eating only organic fruits and veggies alongside Purium’s organic nutrition. After the 10 Days you will want to continue using Purium’s great nutrition for a meal or two just because it is simple, organic nutrition that is a no-brainer. It will free up many hours during the week of not having to cook or prepare meals. Also, in the age and day of “cleanses, detoxs” where companies put IN chemicals and fillers, processed crap, and ingredients that make your hormones worse, isn’t it great to know that there is a company like Purium that actually has organic nutrition with no chemicals and inferior ingredients in it?
- What is entailed in the transformation? Purium= Pure and Premium and that is what you get with each and every piece of nutrition from them. The big components are a greens power shake (for your carbs, greens, energy), amino pills (for your protein requirements, can be chewed or swallowed), cherry night time drink (for additional antioxidants and help sleeping naturally), and a few other items if you need (greens spectrum lemon for additional greens, veggie support, post workout nutrition support if lifting weights during).
- What is it exactly? It is an eating plan designed to rid the body of sweet cravings, excess sugar, gmo ingredients(as long as flex foods are organic), excess bad fats, reduce inflammation in body, reduce bodyfat, reduce toxins in body and re-energize your body.
I can go on and on about how pure and premium Purium’s nutrition is but I will make this short. If you have any questions about it please contact me at firstname.lastname@example.org or through Facebook or my cell phone (401) 529-5089.
Have less than 30 minutes to train yet still actually want to get a good workout in? No problem, Jtab Training has your back (and glutes and quads and arms and shoulders also haha). New to Jtab Training, but not a new fad or training philosophy at all, is the idea of getting in a complete full body workout by doing only the major, or most functional, movements as a circuit. The workout will be simple yet effective and time efficient, making it perfect for those on a tight schedule. These workouts include all the “big” moves, so you are burning many calories and building lean muscle all at the same time. In addition, these “big” moves elevate your heart rate for conditioning training. We will be offering these to members and non-members as a drop in price of $5 (paid via Venmo or cash at time of visit). There will be beginner circuits and intermediate circuits based on an individual’s level.
Email Joey at email@example.com with questions or to learn more so you can start start to get a taste of the Jtab experience with no membership required!
The mini band is back and welcome to pt. 2, upper body. Today we're using the mini band to work not only your arms, but your core and midsection as well.
All 3 of these exercises can be done at home, without the use of extra weights, while still getting an excellent strength workout. These exercises will help you strengthen your shoulders,back and arms, tighten your core and burn calories. Combine these with the lower body workout in pt. 1 and you'll have a great, full body workout.
Today we're featuring one of the favorite tools at Jtab Training, the mini band! At about $2 per band, this is something you can easily pick up at any gym supply store or online. So grab yours (or ask me to order one for you) and start using it at home for some great resistance training.
Today is part 1 of a 2 part series featuring the mini band and we're starting with the lower body. This series of 3 exercises features glute walks, squats and glute bridges which can all be done without extra weights at home. Not only will these moves help shape your legs and glutes, but offer you better balance and stability, relieve pressure from your lower back, AND burn calories.
You know your High School Volleyball Team needs a strength training program. But do you know where to get one from someone you trust? The owner of Jtab Training, Joey Taraborelli, is not only a Certified Strength and Conditioning Specialist (CSCS) (known as the Gold Standard Certification in Strength and Conditioning), but also was an All State High School Volleyball player, and 1st Team All Southeast and All Conference Collegiate Volleyball player, and High School Coach. What's the benefits of choosing someone who not only can design proper training programs but knows your sport inside and out? You get someone someone that was in the “trenches” in your sport, and knows what it takes to get strong and stay safe during your season.
I have a great and simple (simple doesn’t mean easy, it means simple to execute and straightforward) program designed specifically for High School Volleyball athletes. I created it to run as a rotation 3 day program (with a 4th day optional for extra hypertrophy work) over the course of 3 months. It is a program that can either be done in a strength gym (if your school offers one) or can be done in most commercial gyms. It works on each individual player's strength and comfort level, as they are in charge of increase weight on the main lifts and assessor lifts throughout their season.
Included in the package are videos for all exercises and warm up drills (both male and female athletes demonstrating), so each player can see how to properly execute every drill. This 3 month program is designed specifically for off-season and pre-season. For the season I will be creating another template so they can stay strong, yet not be too tired for their games.
To come train with me in person for those 3 months would cost you an assessment fee of $60 (which I would be glad to assess any RI H.S. volleyball player first before they start) and $110/month for each player. While nothing beats training with me in person (so I can monitor their form every set), I understand that some kids can not make it down to E.G./N.K. 3-4 times a week consistently. That is why I am offering this as a 3 month package to take to your own gym.
Prices are as follows: $150 ($50/month for 3 months) for the program per team. I will be available to that athlete for questions regarding their training during the program.
Today we're all about bringing it back to the basics. We're talking squats and pushups. You may be thinking to yourself, "I already know how to do those, why are you bringing them up?" Because they work! There's a reason they've been and stayed popular for so long and that is because they are easy, effective and almost everyone has the ability to do them without any extra equipment.
If you're looking for something to start getting you back in summer shape, that's what we're bringing to you today. We're breaking down these 2 basic exercises and showing you how you can increase their difficulty as well as turn them into fat burning workouts.
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
Sometimes you have to do things that are not in your wheelhouse to get the results you want. With summer right around the corner, results are something all of us are focused on. Well, maybe not all of us. Don’t care about body composition results and looking good for the Summer? Then stop reading now and carry on......
OK, if you’re still reading you want to change. The time has passed where you say you're going to do it and nothing happens. You REALLY WANT TO THIS TIME. Well, you are at the right place. Today I'm breaking down the best approach to get this done. Take note, this is not the list of what you “like” to do, but what actually works - there is probably a BIG difference. This list would normally start off with the first 3 things being NUTRITION, NUTRITION, NUTRITION. You can't change your body without changing your nutrition. However, today we are going to bypass that, as we dove deeper into that last week. So take a few minutes and check out that blog. Go ahead, I'll wait....
OK, you're back! So, after a solid lower calorie/higher nutrient diet, the list looks like this:
- Heavy resistance training. High weight for lower reps (in the 1-5 range). I can not express this ENOUGH. When you cut calories to lose fat, your body will start losing muscle mass. That is a critical error in most people’s approach to fat loss. As we age, we are already losing muscle at an alarming rate, UNLESS you train to keep muscle. My friend Tony Gentilcore says “what makes muscle, keeps muscle”. He means that lifting to always try to “gain” muscle, especially while on a reduced calorie diet, will help you keep the muscle you have and possibly even gain some new muscle. That is a good thing for body composition (remember, this list is not what you “think” you should be doing, but what you SHOULD be doing for proper recomposition.) Heavy resistance training also encourages bones to strengthen and possibly even add some bone mass over time.
- Hypertrophy training. Lower weight for higher reps (in the 5-12 range). OK, now that you got a heavy lift in to encourage bone health and muscle strength, now is the time to tap into that strength and use it for slightly higher reps and higher sets. This will do two-fold. A) It will add some nice mass to the muscles that you just worked. This will, in turn, make you look leaner and thinner, yet have some muscle on your frame. B) Burn those calories by doing the reps in a circuit fashion. Done correctly (Jtab training will show you how to) this leads to enough cardio conditioning while still building or keeping muscle that you will see fat loss changes even after only a few sessions.
- Sprint/ropes/sled/bike sprint work. This could be timed work or rep work (do six 5-10 second sprints, etc). 1 or 2 days a week should be plenty, unless your nutrition is AWFUL (which it should be if you did the nutrition work we mentioned at the top of this blog first). Rope work usually is timed for 10-40 seconds of work with a minute break and repeat. Usually 5-30 minutes is all you need for this “all out” work. Or do what you can handle before you get sloppy and start working less intensely.
- General movement “work”. Yes, just be more “active”. Go walk around stores, light hikes, park further away from the entrance of stores/grocery stores, clean house, walk around the neighborhood. Do light activities that you ENJOY! As long as the other 3 (again the amount of time you should devote to each is dependent on diet and nutrition) are done intensely, you can just do what you enjoy doing.
There you go, and easy recipe to follow that may hard to execute week in, week out. Maybe people find that having accountability helps them keep to this schedule so they don't fall off the wagon and start seeing results before the warm weather hits. If this sounds like, reach out to Jtab Training today to set up your first appointment and see how we can help you change your body correctly!
We live in a day and age where convenience is KING and time is of the essence. If it takes more than a few seconds we “can’t” wait for it. Our internet has gone from dial up (taking upwards of 10 minutes to get “online”, but now, if it takes longer than 15 seconds we start yelling at the computer! To make matters worse nutrition has gone the same way. Not many people have time (or patience) to prepare complete “healthy” lunches and breakfasts that take 5-25 minutes. While this doesn't seem like a big chunk of time, for many this is more than they can spare.
This shift if our culture has put a damper on our health, as quick “fast food” options are usually less desirable for our optimal health. Often times fast food options are high in sodium, high in fat, and VERY high in calories. If you are watching what you put in your nutrition plan, you know that these are usually not the traits you look for in "healthy" foods. When look to lose weight, improve health, or simply lead a healthy lifestyle, than low calorie/high nutrient/clean calories should be the top of the list. It is usually hard to find that in a convenient “package”.
Enter Purium’s Core 3 (or even just 2 of the 3). Let me explain. Most people think a salad is the epitome of quick convenient healthy nutrition. There are many pitfalls in this. First unless you put good quality protein source (whether that's vegan based like beans, or meat based like organic chicken or beef), you are still only getting a lot of carbs without the need protein. Second, if you can only get down a salad with tons of dressing on it, you've now bumped up the calories so high that you've negated any healthy benefits in the first place.
Purium’s CORE 3 is a combo of high quality protein, high quality veggie/phytonutrient shake and the highest ORAC value fruit drink. When taken in the same day you get most of your veggie nutrition you need for the day, ALL of your fruit intake you need for the day and a good serving of protein that you need for each day.
Power Shake- phytonutrients, greens, veggies, antioxidants, low sugar, low calorie, high nutrients, gluten free, organic
Super 23 Aminos- vegan protein source, high amino content, non-dairy, non-soy, physicians desk reference product, high protein
Apothe Cherry- tart cherry juice, 10 servings of fruit (half serving is all your fruit requirement for day!), no pesticides, natural sleep aid (melatonin found NATURALLY in Tart Cherries), super high antioxidants, 7,000 ORAC value per full serving
My recommendation is to drink a Power Shake and have 3-5 Amino tablets for a complete “fast food” quick breakfast or lunch. This will give you all the green power you need and all the protein without the high calories you need for a complete meal. If you need something to chew on while having this shake and tablets add in 3-6 almonds(depending on calorie needs) for a crunch and chew and some good fat, more fiber and even more protein.
So now there are no excuses for eating healthy on the go or in a time crunch! For more information or to place an order email Joey at firstname.lastname@example.org.
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.
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
At Jtab Training we're all about moves that work multiple areas of the body at once. This all-in-one powerhouse will help get your heart pumping, blood flowing and fat burning. In addition to building all over muscle, by working some of the largest muscles in your body, it becomes a great cardio workout as well. So grab some light, to medium, dumbbells and get going!