cutting edge high intensity strength & conditioning
ROD
Monday, 08Feb10
Strongman Monday 
45 /15 work/rest ratio for 4 rounds
45# Overhead walk
Reclines
Kneeling Slam balls
Power Rope
Deadlifts 175#
DB weighted step-ups on box
________________________________________
“Knee Snatching” with Louie Simmons – video [wmv] [mov]
ROD
Sunday, 07Feb10
R-E-S-T Day
NXT Football 
The secret is out, there will be an intense new training program for football players coming soon. This is a new program that will be designed to increase the strength and size needed to prepare the athlete to become explosive and competetive in the sport of Football. We use organic functional movements performed at high intensity to simulate the demands placed on an athlete during a football game. Football is a game of seconds and inches. NXT Football knows the demands placed on players during the game and the distances they will have to travel. With this in mind, we can replicate the stresses and situations a player will face on the field. By combining high intensity movements with a comprehensive strength and speed program, the result is a training program that is unparalleled in the industry.
The NXT Football program is designed to work for all players regardless of age or experience. The loads, distances, times, intensity, and programming can be scaled, and the program has been designed to meet the needs of athletes at all levels of training advancement. Every football player needs to be strong in mind, heart and body. He needs to be fast and explosive. He needs to be able to perform when tired and exhausted.
NXT Football meets these needs, for all players. Watch for NXT Football to begin in March.
“ Only the strong survive”
ROD
Saturday, 06Feb10
Due to the Snow Storm in our area we will be closed today!!
See You Monday!!!
The Annadale Asylum
We will do 30 seconds of work at each station with a 15 second rest between. A 45 second rest between the 4 rounds.
Here’s the circuit
The Nxt Level dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The Nxt Level prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The Nxt Level prescription is consistent with this research.
The Nxt Level prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
ROD
Friday, 05Feb10
Rowing, Swinging and a lot more fun!!
Get through three rounds as quickly as you can with good technique.
3 rounds of:
At NLP someone is always watching over you.
ROD
Thursday, 04Feb10
Tabata Boxing
Here’s the workout:
1 minute work / 15 second rest with 1:30 rest in between rounds for 2 rounds
This is all between boxing bags and mitts and don’t forget, the last 30 seconds of each exercise is a ” I say you do”.
This is a video of our boy’s working hard to realize their individual perfomance goals.
Wednesday, 03Feb10
at each circuit. Taking 1:30 rest between rounds
ROD
Tuesday, 02Feb10
5 rounds of 30 seconds work/15 seconds rest
We took a minute rest between rounds
10 Tips to be a better member at Nxt Level Performance
1. Better rest and recovery- When you are physically and mentally recovered you can hit your workouts even harder and see better results. Lack of sleep, stress from work, poor nutrition and/or not enough fun time you will be limited to your performance output and normal everyday activities.
2. Diet- Eating the proper foods (paleo) and proper quantities (not too much or too little) will give you optimal energy for your best workouts and help you reach your weight goals.
3. More stretching- Work on your flexibility everyday. Movements are easier to learn, injuries will be a rarity and your body moves more efficiently when you have great flexibility.
4. True goal setting- If I ask you what is your goal for doing High Intensity Interval Training, many people would say to lose weight. I would then ask, “Why?” You might say to feel better or gain confidence. Cool. What is your true goal then- to lose weight or feel better? People get too caught up in the frame of mind that they will only feel better when they lose a certain amount of weight. Realize that you can start feeling confident about yourself instantly. You should feel good when you hit a new personal best on a lift or when you increase your push-ups. Enjoy more of the daily victories and before you know it the weight will be gone.
5. Injury maintenance- Do not let an injury stop you. Train around it. By training you will heal faster. Take care of your injuries no matter how minor they may seem. Use ice, rest, compression and proper stretching recover as fast as possible.
6. Focus on weaknesses- We love to do what we are good at but we will get more bang for our buck by working on our weaker points. Step out of your comfort zone.
7. Technique over result- We all do it. We want a faster time or better score. To get that we might cut a ROM down or lose proper technique. One that is not safe and two, we are only cheating ourselves. Focus on what will improve you the most- proper technique.
8. Push someone else in class- By encouraging others to bring their best they will do the same for you. With our community anything is possible.
9. Intensity equals results- Intensity will be the factor to improvement. We need to push ourselves to our physical and mental limits so we can break through and reach new heights.
10. Refer a friend- By having a friend train with you, it will help you stay on track, give you an extra push, create a great community and even save on gas.
ROD
Monday, 01Feb10
Strongman Monday
For time of: 60 seconds /work to 15 second / rest // 3 rounds
ROD
Sunday, 31Jan10
R-E-S-T Day
My passion and primary focus is on Functional Development! ~ Coach Donald & the philosophy behind Nxt Level Performance
The reason for this is that optimum athletic development is just being the most functional person that you can be. So it doesn’t matter if you’re a 6 year old soccer player, a Division I Softball player, or a retired grandma. The better your body functions, the better athlete you’ll be, and the better you will perform in sport or life. In our adult program we concentrate on functional competence.
This in no way means that the above examples would have “cookie-cutter” programs, it means that we identify the things that are limiting physical performance and remove them. This always starts assessing a persons movement pattern and particular testing to gather baseline information. We do this to prove that the program you follow is improving your basic human movement skills. If it’s not, it’s the wrong thing for you. Testing, correcting, and re-testing assures results. Anything else is guesswork. At NLP we don’t use the Sparq method, or the Parisi system, we use what works for us at NLP is teaching our kids basic biomotor skills using High Intensity Interval Training coupled with speed, agility & quickness (SAQ) training.
Although I have worked with people who’s backgrounds range from college sports athletes to post-surgical geriatrics, my passion and primary focus is on Youth Athletic Development. In this writitng my focus will be on the young athlete. My hope is that the information presented on this website will help people think beyond just strength and conditioning for children. Children are not just short adults.
Putting an 8 year old that happens to play baseball on your favorite professional baseball players strength and conditioning workout is far removed from what that child needs. Why, because the only way that kid won’t be stronger, faster, and have more endurance when he or she turns 9 is if we as coaches mess them up. Coordination will ultimately determine athletic success (at least from a physical standpoint). It’s not that strength and conditioning isn’t important, it’s that it’s happening as a natural part of the growth process, so why put so much emphasis on something you don’t need to. Most non-contact injuries occur during deceleration (force absorption) not acceleration (force generation). So, if a child doesn’t land from a jump properly, then just making them stronger actually increases the risk of injury. If they jump higher, they just land harder wrong. Unfortunately, in almost any school weight room you will see kids being told to “squat more and deeper” with no emphasis on squatting properly. Our kids are getting better and better at generating force and getting injured worse and more often. Too much emphasis is placed on bio mechanical indicators and not enough on quality of movement. Testing has become it’s own sport. What does it matter how much a 9th grader benches? They’ll do more next year. But if you spend more time and effort with a kid improving their bench press than ensuring they have a properly functioning shoulder you’re contributing to the problem. A child is unlikely to enjoy and become better at a sport if they’re sitting on the bench with an injury that could have been avoided through proper training. At Nxt Level Performance we emphasize on proper movement mechanics before they are allowed to touch an external load i.e.; weights, kettlebells etc.
I don’t mean to give the impression that strength and conditioning aren’t important, they are. But the unfortunate result of the wrong application is decreased athletic performance and injury. Strength and conditioning is the cherry on top. If the proper movement foundation is laid, strength makes everything better. If it’s not, then it’s like putting a bigger engine in a car with a misaligned front end. It’s just makes the crash more violent. Moving well should always come first.
These are just two of many teams that train at our facility. Our boy’s team.
Our girl’s team. All of our teams work very hard and are realizing the results of functional training. We are very proud of them at Nxt Level Performance.
ROD
Saturday, 30Jan10
Annadale AMRAP
Get as many rounds as you can in 20 minutes of:
Copyright © next level performance. All rights reserved.
Subscribe to Posts